Make Your House a Gym

At-home strength training is a convenient way to stay healthy and manage your diabetes

Drink plenty of water and be sure to stretch before, during and after each workout.

So, you want to look better and feel stronger but don’t have the time or money for a gym? No problem. Get fit at home by strength training.

Strength training (lifting weights or working against resistance) is just as vital to your health as aerobic exercise (walking, running or biking). “The added muscle will increase metabolism, so your body burns more calories, even at rest,” says exercise physiologist Joanne Koury of Lehigh Valley Hospital and Health Network. “It’s also important for people with diabetes because it improves your circulation, boosts your strength to perform everyday activities, helps you lose weight and improves your self-esteem.” And it doesn’t take long to see results. “Most people notice a difference within a few weeks, especially people who start strength training after being sedentary,” Koury says.

Koury recommends you strength train two or three times a week, resting for at least 48 hours between workouts. “You can strength train every day as long as you do your upper body one day and your lower body the next,” she says. “But avoid working the same muscle group two days in a row because your muscles need time to recover.”

There are a few additional guidelines for people with diabetes. Koury suggests talking to your doctor before strength training if you’ve never done it or if you haven’t been active. “I also suggest people with diabetes wear shoes and socks during any physical activity to protect their feet, and monitor blood-sugar before, during and after exercise,” she says. In general, your fasting blood-sugar should be above 100 but not greater than 250 (if ketosis is present) or 300 (if no ketosis is present) before you exercise. During and following exercise blood-sugar drops, and it is important to test it to determine the need to have a snack to bring it back up. Most importantly, talk to a diabetes educator to find out what your target blood-sugar numbers should be before, during and following exercise.

Koury recommends meeting with a medically-based exercise physiologist or physical therapist first to access your fitness, show you proper form and design a workout that meets your needs and goals.

What to Buy?

When it comes to equipment, consider your budget and workout space before buying anything. If space is an issue, exercise tubing is a good solution. If you have a little more space and money, consider a weightlifting bench and dumbbells. Here are some popular options for home strength trainers.

• Exercise tubing—A thick rubber band with handles that offers resistance during exercise. The thicker the band the harder the exercise, so purchase one compatible with your abilities. Cost: $7-$10 each. An investment of $20 would cover 2-3 tubes of varying intensity.
• Free weights (dumbbells)—Available in weights from 1 to 10 pounds and up. Use them alone or with a bench. A set of dumbbells of varying weights gives your workout flexibility and allows you to increase weight as you become more advanced. Cost: 35-65 cents per pound of weight (for example, $3.50-$6.50 for a 10-pound dumbbell).
• Wrist and ankle weights—Excellent for rehabilitation and muscle toning. Adjustable models can be set from 2 to 20 pounds. Cost: $10-$20; for adjustable weights, $15-$60.
• Adjustable weightlifting bench with dumbbells—A beginner can do just about any exercise with a bench and 1- to 5-pound dumbbells. Cost: $100-$250.
• Fitness balls—These large, inflatable balls come in various sizes, and help you build core strength by performing exercises while lying across the ball. Cost: $15-$30.

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