Strength Training for People With Type 2 Diabetes

Strength Training

In addition to aerobic exercise, strength and flexibility training are important parts of a complete exercise program. Strength training helps strengthen bones and muscles, and may make it easier to perform your everyday activities. There are several ways you can start strength training, including joining a weight-lifting class or lifting weights at home. You can use soup cans or other items around the house as weights—get creative, but make sure you can easily grip the items in your hands. Before you get started, talk with your healthcare provider to come up with a strength-training plan that is right for you.

Stretching

Stretching as part of your exercise program is a great way to increase your flexibility. Stretching not only reduces your risk of injury, but also helps keep your joints flexible. Stretching for about 5 to 10 minutes can help get you ready for any of the aerobic exercises mentioned on this page. You can find resistance bands at many sporting goods stores and they can be used at home to help you stretch. You should talk to your healthcare provider for specific tips on stretches that are right for you.

Chair Yoga

Chair yoga is a low-impact physical activity that combines parts of aerobic exercise with strength and flexibility. Chair yoga is based on the yoga principle of healthy diet and exercise through the practice of the yoga poses, known as Asanas (Ah-saw-nyuhs), and can help strengthen your abdomen and deepen your breath.

Most chair yoga exercises are done while sitting on, leaning on or holding onto a chair. This particular form of yoga is designed for people of all ages and those with limited mobility.

Chair yoga classes are often made available at community and recreation centers, local gyms or health clubs, senior fitness centers, retirement facilities and adult daycare centers. Before starting or changing any exercise program, talk to your healthcare provider.