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Outdoor Exercise Routine for Arms

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People with diabetes who perform resistance training strengthen their muscles. This results in a higher metabolism and more calories burnt, improving insulin sensitivity (glycemic control), helping with weight loss, and may reduce the amount of diabetes medications you take, according to Jacqueline Shahar, M.Ed., RCEP, CDE, a certified diabetes educator and manager of exercise physiology in the Joslin Clinic.

In this video, Jackie takes you through an outdoor exercise routine using resistance bands. You can place the resistance band around a tree, a bench, on any heavy exercise equipment, or you can use a door anchor and do these exercises in any room in your house.

Start with 2 sets of 15 reps two to three times per week, and increase as you get stronger.

Chest Press
Chest, shoulders, triceps

1. Face away from anchor with palms facing down and knees slightly bent
2. Press arms forward in a ciricle motion
3. Slowly return back

Row
Upper back, biceps, shoulder

1. Make sure band is even
2. Grab ends of band with palms facing down
3. Squeeze shoulders and draw elbows back, keeping arms parallel to the ground
4. To vary this exercise, you can do it with your thumbs facing up, so your fists are perpendicular to the floor

Lat Pull Down
Core msucles, back

1. Place band a little higher
2. Palms facing down knees slightly bent
3. Pull band down to either side of your body, keeping arms straight
4. Slowly bring arms back to front
5. Engage your core muscles throughout for added benefits

Triceps Extension
Triceps, core

1. Thumbs facing up and elbows close to waist, knees slightly bent
2. Turn palms down and extend arms down on either side of body
3. Slowly return to front
4. Make sure elbows don’t move forward during exercise
5. Engage core muscles for added benefit

Page last updated: September 21, 2014