I'm Jackie Shahar, I'm a clinical exercise physiologist here the Joslin

Exercise is a great tool to manage diabetes

and promote weight loss so let's get started

and we are here at the River way around

Longwood Medical Area. Resistance training

is a great type of exercise to help you improve your glucose control and promote

weight loss

resistance bands come at different resistance in different colors and you

need to choose the right band that

works for you when you perform the exercises and reduce the chance of

any injuries. You can place the band around the tree

around the bench around any heavy

exercise equipment or even using a door anchor and do it in any room at home

So now we will perform the backwardslunch

You're gonna take a step backwards, bend your knee, and slowly move forward, keep your back

straight as you perform the exercise gonna work on

one leg you gonna feel the quads the hamstring

the glute muscle and then you're gonna alternate

with the other leg. Now will perform the trunk twists exercise

gonna hold the bands with both hands with your thumbs up and your hands are away

from your body

you gonna twist to the other side and slowly

return back squeeze your abs

as you're twisting and slowly

control the movement while you breathe throughout the exercise

then you're gonna turn to the opposite side to work on the other side of your core

and you perform the same motion as you do the twisting.

now will perform the step up exercise which is a great excess to work on

building strength

of your legs. It's not sued used with resistance bands but you can still perform it

in the park or anywhere where you have a bench. So we'll have you take a step

and you bring your other knee up and then you're gonna step down

and we're gonna bring the other leg to an lunge, you do it again

step up lift up

and

down to a lunge, and then we're gonna alternate

bring the other leg up

bring be other knee up and gonna lower down

to a lunge, up

exercise with resistance bands are great to get started with an exercise program

and part of a comprehensive exercise plan

you can increase the number of sets the number of reps

or even the resistance of the band to stimulate the muscles

to burn more glucose burn more calories to promote

weight loss help you achieve your goals and help you move

in the right direction