Best Full Body STRENGTH CHAIR WORKOUT for Diabetes (BEGINNER)
This is a full body chair workout video focused on strength training for people with diabetes who may have mobility challenges (low leg strength, balance challenges, obesity, etc.) and are just starting a strength program. This workout requires minimal equipment including a chair, a wall, and some type of resistance to hold in your hands (soup cans, water bottles, dumbbells used for weight lifting). This is a full body workout, and it is recommended that you first watch the exercise and diabetes safety, abdominal bracing, chair squat, and wall push-up videos posted below before beginning the workout. If you have high blood pressure, heart disease, or arthritis, it is recommended that you also watch the exercise safety videos listed below related to these conditions.
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Dumbbells (different brand, similar style): https://amzn.to/3wYO3Ev
Adjustable dumbbells: https://www.amazon.com/gp/product/B00...
Resistance bands with door anchor (different brand, similar style): https://amzn.to/3ySVBZR
Door anchor only: https://amzn.to/3wXQ4AR
Wall anchor: https://amzn.to/3wYOzSX
Round yoga mat (different brand, similar style): https://amzn.to/3Vd6Ljz
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
Abdominal bracing: • Reduce lower back pain using a strength tr...
Chair squat: • How to do a CHAIR SQUAT (limited mobility)
Wall push-up: • How to do WALL PUSH-UPS
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Timecodes:
0:00 - Intro
0:55 - Warm-up
5:59 - Chair squats
7:10 - Wall push up
8:21 - Reverse flyes
9:27 - Shoulder press
10:01 - Bicep curls
10:55 - Back extension
11:46 - Chair situp
12:36 - Cool-down (stretches)
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).
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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