Guidelines for Resistance Training
It is recommended that you see a diabetes care provider
or a qualified exercise professional to learn how to do any
resistance exercises.
Only do the exercises you are able to do
• Make sure that you do not do any exercises that hurt.
For example, if you have a sore shoulder or knee, see a
physician or physiotherapist.
• If you have confirmed eye or kidney disease, discuss
resistance exercises first with your physician or diabetes
care provider.
Maintain stable and proper posture for each exercise
• Keep your chest raised.
• Avoid rounding the shoulders or twisting your back.
Keep each movement slow and controlled
• Three seconds up; three seconds down.
Do not hold your breath
• Exhale with effort.
• Release your breath with each repetition.
• Keep to a comfortable range of motion.
• Use a complete range that is comfortable for you.
Use an appropriate resistance
• Pick a band that makes it moderately difficult to do the
exercise.
Increase the resistance used
• Change the length of the resistance band.
Shorter band = harder; longer band = easier
Visit these sites for exercises:
https://darebee.com/workouts/banditworkout.html
https://www.diabetes.ca/CDA/media/documents/diabetes-
and-you/healthy-livingresources/resistance-exercises-intro.pdf
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