Keeping your muscles active and healthy through regular resistance training will greatly improve your management of diabetes. Diabetes Canada recommends resistance exercise 2-3 times a week.
0:00
[Music]
0:10
welcome to the resistance training
0:12
portion of the physical activity and
0:14
exercise toolkit what we'll be doing now
0:17
is showing you some basic resistance
0:19
training techniques to get you started
0:21
we'll be showing you how to do a
0:23
resistance training program that you can
0:25
do in the comfort of your own home
0:26
either by yourself with another person
0:29
or at the help of a exercise
0:31
professional such as myself or another
0:33
certified exercise physiologist Shan
0:37
Shan will be showing you how to do two
0:40
whole body resistance training programs
0:42
the first program uses only a resistance
0:45
band this program is great to begin with
0:48
because it is easy to do and uses very
0:50
little equipment just the band and a
0:52
chair you can adjust the intensity of
0:55
your exercises by altering the length of
0:57
the band to make the exercise easier
1:00
grab a longer band
1:02
to make the exercise harder grab a
1:05
shorter band
1:07
the second program on this video uses
1:10
similar but more challenging exercises
1:12
and uses dumbbells
1:15
you can work your way up to this routine
1:18
over time
1:20
it
1:22
is important to do a short warm-up prior
1:25
to beginning resistance exercise a
1:27
simple walk around the house around the
1:29
block can get your muscles ready to get
1:31
going you can do some simple stretches
1:34
to limber up as well something for the
1:36
upper body and something for the lower
1:38
body can be enough to get you ready to
1:41
do resistance exercise
1:45
exercise number one hips and thighs
1:50
sit-to-stand
1:51
from a chair
1:53
start by sitting on the front of the
1:56
chair with your chest up feet about hip
1:58
width apart
1:59
slowly lift out of the chair with your
2:02
knees directly over your toes keep your
2:05
back straight your arms out or you can
2:07
have your arms and hands on your knees
2:09
if you choose hold the top position with
2:12
your knees slightly bent slowly bend
2:15
your knees to lower yourself to the
2:16
chair do not drop to the chair it is
2:20
important to breathe with each
2:21
repetition keep your chest out and keep
2:24
your back in a nice neutral position
2:30
exercise number two chest
2:34
chest press
2:37
start by placing the band around your
2:40
upper back under your arms grab the ends
2:44
of the band with your elbows bent and
2:45
your palms facing down or towards your
2:49
body
2:50
press the band out extending your elbows
2:54
forward to shoulder level slowly return
2:56
to the starting position with this
2:59
exercise it's really important to keep
3:01
your shoulders relaxed back and away
3:04
from your ears with your chest up
3:06
remember to breathe out as you push
3:09
forward and inhale as you return
3:15
exercise number three
3:17
upper back
3:19
back fly
3:22
start by holding the band with both
3:25
hands directly in front of your
3:27
shoulders keeping your elbows slightly
3:29
bent pull the band outward until the
3:32
band reaches across your middle chest
3:35
concentrate on pulling your shoulder
3:37
blades together when you do this while
3:40
keeping your shoulders relaxed and away
3:42
from your ears
3:43
hold the end position briefly and slowly
3:46
return to the starting position remember
3:49
to breathe comfortably with each
3:51
repetition and keep your shoulders down
3:53
and back
3:58
exercise number four
4:00
middle back
4:02
seated row
4:06
begin by anchoring the band under your
4:09
foot holding both ends of the band
4:11
outside of your knee
4:13
with one hand pull the band backwards
4:16
with the hand outside of your knee make
4:18
sure you pull to keep your arm beside
4:21
your rib cage with your chest back and
4:23
your shoulder relaxed pause and slowly
4:26
return to the starting position
4:29
complete the required number of
4:31
repetitions with one arm and repeat the
4:33
exercise with the other arm
4:38
exercise number five shoulders
4:42
overhead press
4:45
begin by anchoring the band under your
4:48
foot and holding the other end of the
4:50
band on the inside of your leg likewise
4:53
you can anchor the band directly under
4:55
your foot
4:56
start with your other hand beside your
4:58
shoulder grasping the band hand level
5:01
with the chin and arm straight up from
5:03
the floor extend your arm over your head
5:06
until it is directly over the shoulder
5:08
try not to lean to the side as you do
5:11
this pause and slowly return to the
5:13
starting position keep your shoulders
5:16
relaxed your chest up and out and
5:18
breathe out as you go up always think
5:21
one one thousand two one thousand three
5:22
one one thousand two one thousand back
5:26
complete the repetitions with one arm
5:29
then complete another set with the other
5:31
arm
5:35
exercise number six shoulders
5:39
side lateral raise
5:42
for this exercise start in the same
5:45
position as the last shoulder exercise
5:47
in a position just outside the knee
5:49
except with a slightly longer band
5:52
you can have your palm facing down or
5:55
facing forward with your thumb up
5:57
lift your arm to the side with your
6:00
elbow slightly bent lift the shoulder
6:03
height or slightly lower if you have
6:04
shoulder problems pause and return to
6:07
the starting position in this exercise
6:09
it is important not to shrug your
6:11
shoulder or lean to the side as you lift
6:14
keep your body straight up and down with
6:16
your shoulders relaxed
6:18
do the required number of repetitions on
6:21
one side and then switch and repeat with
6:24
the other arm
6:28
exercise number seven upper arm front
6:32
biceps curl
6:35
keep the same ankle position as the
6:39
previous exercise except with a slightly
6:41
shorter band length hold the band with
6:44
the palm facing forwards curl your hand
6:47
to your shoulder keeping your elbow at
6:49
your side at your lower ribs pause and
6:52
slowly lower to the starting position
6:55
make sure you keep your chest up and
6:57
your elbow at your side extend your hand
6:59
all the way down to make sure you get a
7:01
full range of motion
7:03
repeat this exercise with the other arm
7:09
exercise number eight upper arm back
7:15
tricep extension
7:18
start seated at the front edge of the
7:21
chair with your chest up place one hand
7:24
holding band behind your back and the
7:26
other hand beside your head with your
7:28
elbow up holding the band likewise you
7:31
can also be seated on your band as Ray
7:33
is demonstrating grab your band bend
7:37
your arm only at the elbow until your
7:39
arm is straight over your head extend
7:42
your elbow up over your head keeping
7:44
your elbow as high as you can throughout
7:46
this exercise remember to extend
7:48
breathing out relaxing your shoulders
7:50
and slowly lowering down
7:54
repeat this exercise on the other arm
7:57
this exercise is an alternate exercise
8:00
to that in the resistance 3 hand out
8:04
exercise number 9 legs front
8:10
knee extension
8:13
start by looping the band around your
8:15
ankle step onto the band with your other
8:18
foot banker it sit comfortably placing
8:21
your hands under your exercising leg to
8:23
support it extend the leg with the band
8:26
wrapped around it keeping your knee in
8:28
the same position extend your leg as far
8:30
as you can making sure to keep your
8:32
posture upright
8:33
keep your shoulders back and your chest
8:36
up
8:37
extend the knee three seconds up and
8:39
three seconds down do the required
8:42
number of repetitions on one leg switch
8:45
legs and repeat on the other side
8:52
exercise number 10 legs back
8:56
hamstring curls
8:59
start by standing behind the chair
9:01
looping the band around your leg step on
9:04
the band with your opposite foot
9:06
holding the back of the chair for
9:08
support and keeping your back stable
9:11
with your knee in the same position curl
9:13
your ankle up
9:15
try and keep your knee even with the
9:17
other knee while you curl your leg up to
9:20
90 degrees
9:21
slowly return to the starting position
9:23
doing the required number of repetitions
9:26
three seconds up three seconds down do
9:31
the required number of repetitions on
9:33
one leg and repeat on the other side
9:39
exercise number 11 lower back
9:42
hip extensions
9:46
starting in the same possession as our
9:49
last exercise this time though instead
9:51
of bending your knee you're going to
9:53
keep your leg straight and extend your
9:55
leg back make sure your leg stays in
9:58
line with your body and does not go out
10:00
to the side also be sure not to arch
10:04
your back keep your abdominals
10:06
contracted and keep a nice even motion
10:08
slowly returning to the starting
10:11
position
10:12
do the required number of repetitions on
10:14
one leg switch legs and repeat on the
10:17
other side
10:18
make sure to keep a neutral spine with
10:21
your abdominals contracted
10:27
exercise number 12 abdominals
10:31
chair leg raised start by sitting
10:34
comfortably at the front edge of the
10:36
chair with your chest up and both knees
10:39
bent with your feet on the ground in
10:41
front of you lift one knee higher than
10:44
the opposite knee tightening your
10:45
abdominals as you lift note that you
10:48
should keep your knee bent as opposed to
10:50
lifting with a straight leg as is being
10:52
done in the video it is easier to do
10:54
with a bent knee make sure you keep your
10:57
body relaxed trying not to lean backward
10:59
or arching forward or leaning to the
11:01
side keep your chest up and your
11:04
shoulders relaxed breathing with each
11:07
repetition
11:08
complete the required number of
11:10
repetitions on one leg and repeat with
11:13
the opposite leg
11:18
remember to begin with the exercises
11:20
that you feel comfortable with working
11:22
up to the full exercise routine over
11:24
time start with one set of each exercise
11:27
and progress to three sets of eight to
11:30
twelve repetitions done three times a
11:33
week for optimal management of your
11:35
diabetes
11:36
[Music]
[Music]
0:10
welcome to the resistance training
0:12
portion of the physical activity and
0:14
exercise toolkit what we'll be doing now
0:17
is showing you some basic resistance
0:19
training techniques to get you started
0:21
we'll be showing you how to do a
0:23
resistance training program that you can
0:25
do in the comfort of your own home
0:26
either by yourself with another person
0:29
or at the help of a exercise
0:31
professional such as myself or another
0:33
certified exercise physiologist Shan
0:37
Shan will be showing you how to do two
0:40
whole body resistance training programs
0:42
the first program uses only a resistance
0:45
band this program is great to begin with
0:48
because it is easy to do and uses very
0:50
little equipment just the band and a
0:52
chair you can adjust the intensity of
0:55
your exercises by altering the length of
0:57
the band to make the exercise easier
1:00
grab a longer band
1:02
to make the exercise harder grab a
1:05
shorter band
1:07
the second program on this video uses
1:10
similar but more challenging exercises
1:12
and uses dumbbells
1:15
you can work your way up to this routine
1:18
over time
1:20
it
1:22
is important to do a short warm-up prior
1:25
to beginning resistance exercise a
1:27
simple walk around the house around the
1:29
block can get your muscles ready to get
1:31
going you can do some simple stretches
1:34
to limber up as well something for the
1:36
upper body and something for the lower
1:38
body can be enough to get you ready to
1:41
do resistance exercise
1:45
exercise number one hips and thighs
1:50
sit-to-stand
1:51
from a chair
1:53
start by sitting on the front of the
1:56
chair with your chest up feet about hip
1:58
width apart
1:59
slowly lift out of the chair with your
2:02
knees directly over your toes keep your
2:05
back straight your arms out or you can
2:07
have your arms and hands on your knees
2:09
if you choose hold the top position with
2:12
your knees slightly bent slowly bend
2:15
your knees to lower yourself to the
2:16
chair do not drop to the chair it is
2:20
important to breathe with each
2:21
repetition keep your chest out and keep
2:24
your back in a nice neutral position
2:30
exercise number two chest
2:34
chest press
2:37
start by placing the band around your
2:40
upper back under your arms grab the ends
2:44
of the band with your elbows bent and
2:45
your palms facing down or towards your
2:49
body
2:50
press the band out extending your elbows
2:54
forward to shoulder level slowly return
2:56
to the starting position with this
2:59
exercise it's really important to keep
3:01
your shoulders relaxed back and away
3:04
from your ears with your chest up
3:06
remember to breathe out as you push
3:09
forward and inhale as you return
3:15
exercise number three
3:17
upper back
3:19
back fly
3:22
start by holding the band with both
3:25
hands directly in front of your
3:27
shoulders keeping your elbows slightly
3:29
bent pull the band outward until the
3:32
band reaches across your middle chest
3:35
concentrate on pulling your shoulder
3:37
blades together when you do this while
3:40
keeping your shoulders relaxed and away
3:42
from your ears
3:43
hold the end position briefly and slowly
3:46
return to the starting position remember
3:49
to breathe comfortably with each
3:51
repetition and keep your shoulders down
3:53
and back
3:58
exercise number four
4:00
middle back
4:02
seated row
4:06
begin by anchoring the band under your
4:09
foot holding both ends of the band
4:11
outside of your knee
4:13
with one hand pull the band backwards
4:16
with the hand outside of your knee make
4:18
sure you pull to keep your arm beside
4:21
your rib cage with your chest back and
4:23
your shoulder relaxed pause and slowly
4:26
return to the starting position
4:29
complete the required number of
4:31
repetitions with one arm and repeat the
4:33
exercise with the other arm
4:38
exercise number five shoulders
4:42
overhead press
4:45
begin by anchoring the band under your
4:48
foot and holding the other end of the
4:50
band on the inside of your leg likewise
4:53
you can anchor the band directly under
4:55
your foot
4:56
start with your other hand beside your
4:58
shoulder grasping the band hand level
5:01
with the chin and arm straight up from
5:03
the floor extend your arm over your head
5:06
until it is directly over the shoulder
5:08
try not to lean to the side as you do
5:11
this pause and slowly return to the
5:13
starting position keep your shoulders
5:16
relaxed your chest up and out and
5:18
breathe out as you go up always think
5:21
one one thousand two one thousand three
5:22
one one thousand two one thousand back
5:26
complete the repetitions with one arm
5:29
then complete another set with the other
5:31
arm
5:35
exercise number six shoulders
5:39
side lateral raise
5:42
for this exercise start in the same
5:45
position as the last shoulder exercise
5:47
in a position just outside the knee
5:49
except with a slightly longer band
5:52
you can have your palm facing down or
5:55
facing forward with your thumb up
5:57
lift your arm to the side with your
6:00
elbow slightly bent lift the shoulder
6:03
height or slightly lower if you have
6:04
shoulder problems pause and return to
6:07
the starting position in this exercise
6:09
it is important not to shrug your
6:11
shoulder or lean to the side as you lift
6:14
keep your body straight up and down with
6:16
your shoulders relaxed
6:18
do the required number of repetitions on
6:21
one side and then switch and repeat with
6:24
the other arm
6:28
exercise number seven upper arm front
6:32
biceps curl
6:35
keep the same ankle position as the
6:39
previous exercise except with a slightly
6:41
shorter band length hold the band with
6:44
the palm facing forwards curl your hand
6:47
to your shoulder keeping your elbow at
6:49
your side at your lower ribs pause and
6:52
slowly lower to the starting position
6:55
make sure you keep your chest up and
6:57
your elbow at your side extend your hand
6:59
all the way down to make sure you get a
7:01
full range of motion
7:03
repeat this exercise with the other arm
7:09
exercise number eight upper arm back
7:15
tricep extension
7:18
start seated at the front edge of the
7:21
chair with your chest up place one hand
7:24
holding band behind your back and the
7:26
other hand beside your head with your
7:28
elbow up holding the band likewise you
7:31
can also be seated on your band as Ray
7:33
is demonstrating grab your band bend
7:37
your arm only at the elbow until your
7:39
arm is straight over your head extend
7:42
your elbow up over your head keeping
7:44
your elbow as high as you can throughout
7:46
this exercise remember to extend
7:48
breathing out relaxing your shoulders
7:50
and slowly lowering down
7:54
repeat this exercise on the other arm
7:57
this exercise is an alternate exercise
8:00
to that in the resistance 3 hand out
8:04
exercise number 9 legs front
8:10
knee extension
8:13
start by looping the band around your
8:15
ankle step onto the band with your other
8:18
foot banker it sit comfortably placing
8:21
your hands under your exercising leg to
8:23
support it extend the leg with the band
8:26
wrapped around it keeping your knee in
8:28
the same position extend your leg as far
8:30
as you can making sure to keep your
8:32
posture upright
8:33
keep your shoulders back and your chest
8:36
up
8:37
extend the knee three seconds up and
8:39
three seconds down do the required
8:42
number of repetitions on one leg switch
8:45
legs and repeat on the other side
8:52
exercise number 10 legs back
8:56
hamstring curls
8:59
start by standing behind the chair
9:01
looping the band around your leg step on
9:04
the band with your opposite foot
9:06
holding the back of the chair for
9:08
support and keeping your back stable
9:11
with your knee in the same position curl
9:13
your ankle up
9:15
try and keep your knee even with the
9:17
other knee while you curl your leg up to
9:20
90 degrees
9:21
slowly return to the starting position
9:23
doing the required number of repetitions
9:26
three seconds up three seconds down do
9:31
the required number of repetitions on
9:33
one leg and repeat on the other side
9:39
exercise number 11 lower back
9:42
hip extensions
9:46
starting in the same possession as our
9:49
last exercise this time though instead
9:51
of bending your knee you're going to
9:53
keep your leg straight and extend your
9:55
leg back make sure your leg stays in
9:58
line with your body and does not go out
10:00
to the side also be sure not to arch
10:04
your back keep your abdominals
10:06
contracted and keep a nice even motion
10:08
slowly returning to the starting
10:11
position
10:12
do the required number of repetitions on
10:14
one leg switch legs and repeat on the
10:17
other side
10:18
make sure to keep a neutral spine with
10:21
your abdominals contracted
10:27
exercise number 12 abdominals
10:31
chair leg raised start by sitting
10:34
comfortably at the front edge of the
10:36
chair with your chest up and both knees
10:39
bent with your feet on the ground in
10:41
front of you lift one knee higher than
10:44
the opposite knee tightening your
10:45
abdominals as you lift note that you
10:48
should keep your knee bent as opposed to
10:50
lifting with a straight leg as is being
10:52
done in the video it is easier to do
10:54
with a bent knee make sure you keep your
10:57
body relaxed trying not to lean backward
10:59
or arching forward or leaning to the
11:01
side keep your chest up and your
11:04
shoulders relaxed breathing with each
11:07
repetition
11:08
complete the required number of
11:10
repetitions on one leg and repeat with
11:13
the opposite leg
11:18
remember to begin with the exercises
11:20
that you feel comfortable with working
11:22
up to the full exercise routine over
11:24
time start with one set of each exercise
11:27
and progress to three sets of eight to
11:30
twelve repetitions done three times a
11:33
week for optimal management of your
11:35
diabetes
11:36
[Music]
Category Tags: Physical Activity, Management;