14 Minute Resistance Band Workout for Beginners
This Resistance Band Workout for Beginners is a perfect exercise for seniors and can help lower blood sugar. This 14-minute resistance band workout features 8 exercises in 40 second rounds with 20 seconds of rest between each round with no repeated exercises.
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.
Below are the exercises in this strength training workout:
✳️ Lateral Step Outs
✳️ Rows
✳️ Single Leg Presses
✳️ Shoulder Lifts
✳️ Chest Press
✳️ Tricep Press Outs
✳️ Arm Lifts - Side and Front
✳️ Bicep Curls
Need resistance bands? Here is a link to the bands we use.
Want more strength workouts? Check out our library to build muscle!
Also, check out our 20-minute Walking HIIT workout is designed to be accessible and effective for individuals with prediabetes diabetes. Always consult your doctor before starting any exercise program, especially if you have an existing medical condition.
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