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Incorporating strength and flexibility exercises into your diabetes routine can help improve blood sugar control, enhance mobility, and boost overall health. These exercises complement aerobic activities and contribute to a balanced fitness plan. It is important to start gradually and consult with a healthcare provider before beginning any new exercise regimen.
Benefits of Strength and Flexibility Exercises
Strength exercises help build muscle mass, which can improve insulin sensitivity and glucose metabolism. Flexibility exercises increase the range of motion in joints and muscles, reducing the risk of injury and improving daily movement. Together, these exercises support better posture, balance, and overall physical function.
Getting Started with Strength Exercises
Begin with simple bodyweight exercises such as squats, lunges, and push-ups. Aim for two to three sessions per week, allowing rest days in between. Use light weights or resistance bands as you progress. Focus on proper form to prevent injury and maximize benefits.
Incorporating Flexibility Exercises
Stretching should be part of your routine after strength training or aerobic activities. Hold each stretch for 15 to 30 seconds and avoid bouncing. Focus on major muscle groups, including hamstrings, quadriceps, calves, and back muscles. Regular stretching can improve circulation and reduce muscle stiffness.
Sample Weekly Routine
- Monday: Strength training (bodyweight exercises)
- Tuesday: Light stretching and flexibility exercises
- Wednesday: Aerobic activity (walking or cycling)
- Thursday: Strength training with resistance bands
- Friday: Yoga or gentle stretching