20 Minute Resistance Band Workout For Diabetes You Can Do At Home

Описание: Looking for a 20-minute resistance band workout you can do at home to help manage diabetes and support better blood sugar control? Dr. Elise Brownn leads you through this beginner-friendly strength training routine designed specifically for people with type 2 diabetes who want to build muscle, boost insulin sensitivity, and reduce diabetes symptoms—no gym required!

In this full-body workout, you’ll use resistance bands to target major muscle groups and improve your metabolism, which can make a big difference in how your body regulates blood sugar levels. Whether you’re just starting your diabetes coaching journey or already working on mastering diabetes, this is a great step toward improving your long-term health and fitness.

Exercise instruction videos:
Lunge:    • Lunges for BEGINNERS/improve STRENGTH & BA...  
Row:    • Pendlay Row, Bent Over Row, & Inverted Row...  
Abdominal bracing:    • Reduce lower back pain using a strength tr...  

Safety videos:
Exercise and diabetes safety:    • 12 Steps to Exercise Safely with Diabetes ...  
Exercise and high blood pressure safety:    • Safety Tips for Exercising with High Blood...  
Exercise and heart disease safety:    • EXERCISE SAFETY tips for HEART DISEASE  
Exercise and arthritis safety:    • How to EXERCISE safely with ARTHRITIS  

Exercise instruction playlist:    • Exercise Instruction  

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Connect with me: https://linktr.ee/the_diabetes_resist...

⏱️ Chapters:
0:41 - Warm up
5:49 - Banded Lunge
7:36 - Anchored Banded Chest Press
8:36 - Anchored Banded Row
9:42 - Banded Glute Bridge
10:26 - Repeat sequence
15:25 - Cool down (stretches)

💪 What You’ll Get From This Workout:

Simple, effective exercises for type 2 diabetes
Easy-to-follow, low-impact strength training moves
Support for blood sugar balance and daily energy
A guided session you can repeat any time at home

Before and after your session, consider doing a blood sugar test to see how exercise impacts your glucose levels!

👉 Subscribe for more diabetes coaching tips, workouts, and science-based strategies for mastering diabetes naturally through movement and strength.

Sources used:
1. Colberg et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016 Nov;39(11):2065-2079. doi: 10.2337/dc16-1728. PMID: 27926890; PMCID: PMC6908414.
2. American College of Sports Medicine. ACMS’s Resources for the Personal Trainer, sixth edition. Philadelphia, Wolters Kluwer, 2022.
3. American College of Sports Medicine, Liguori et al. (2022). ACSM's guidelines for exercise testing and prescription (Eleventh edition.). Philadelphia: Wolters Kluwer.
4. Qadir et al. Effectiveness of Resistance Training and Associated Program Characteristics in Patients at Risk for Type 2 Diabetes: a Systematic Review and Meta-analysis. Sports Med - Open 7, 38 (2021).
5. Brown, E. C., Franklin, B. A., Regensteiner, J. G., & Stewart, K. J. (2020). Effects of single bout resistance exercise on glucose levels, insulin action, and cardiovascular risk in type 2 diabetes: A narrative review. Journal of Diabetes and its Complications, 34(8), 107610.
6. Brown, E. C., Kilgore, L. J., Pierce, K., Knox, A., & Haworth, J. L. (2024). Movement pattern definitions for resistance training behavior measurement in diabetes. Frontiers in Clinical Diabetes and Healthcare, 5, 1447595.

Disclaimer: Please see the link for our disclaimer policy for all of our videos on The Diabetes Resistance YouTube channel: https://www.elisebrownphd.com/videos-1

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