This Resistance Band Workout for Seniors | Lower Your Blood Sugar will build muscle to help lower blood sugar and help seniors over 50 stay mobile and independent.
In this workout, we use resistance bands with handles and mini bands. We will aim for 10-12 repetitions of 10 exercises that target the upper and lower body and core. You'll also work on improving your balance with the lower body moves.
Need resistance bands? Here are some suggestions:
✳️ 11-piece bands with handles: amzn.to/2QwYOZt
✳️ Mini bands: amzn.to/3gelOG3
00:00 Introduction
00:54 Warm Up
02:20 Step Back
04:36 Step Back and Side Step
06:13 Marching
08:11 Curtsy Lunge
09:50 Side Step Out
11:14 Wood Chop
15:15 Elbow Bend and Straighten for Triceps
18:02 Row
19:29 Bicep Curl
21:16 Cooldown
Strength training is important to build muscle and increase bone density for seniors to prevent falls, the number cause of fatal and non-fatal injuries among older adults. Strength training also provides many benefits for individuals with prediabetes, including improved blood sugar control, enhanced insulin response, reduced risk of type 2 diabetes, weight management, and overall health improvements.
The American Diabetes Association also recommends strength training for people with type 2 diabetes to help with blood sugar control. Additionally, studies show that strength training is as effective as aerobic exercise at boosting how well the body uses insulin.
Strength workouts build muscle and help the body become more efficient at transporting glucose from the bloodstream to muscles. After exercising, muscles will continue to use glucose and blood sugar may be lower for several hours.
Aim for two strength sessions a week covering all muscle groups with at least two days of rest in between. For optimal health, this should accompany 150 minutes of cardiovascular exercise per week, such as walking.
Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 55 calories
🔥 A 200 lb (90.7 kg) person: 91 calories
Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.
Try our many other strength workouts including:
• Weight Training for Be...
• 5 minute Resistance Ba...
• 20 minute Full Body St...
• STRENGTH WORKOUT: 30 M...
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
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