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Outdoor Exercise Routine for Legs

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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.

Backward lunge
quadriceps, hamstring, glutes

1. Wrap band around a tree (or another sturdy surface)
2. Start with feet shoulder width apart
3. Take step backward with one foot and bend the knee so the shin is parallel with the floor
4. Slowly bring back to front
5. Do a complete set of reps on one leg, then switch to the other

Trunk Twist
core

1. Wrap band around a tree (or another sturdy surface)
2. Stand so the tree is next to you (rather than in front of you)
3. Hold both ends of the band between your two hands in front of your body
4. Use your core muscles to twist your torso away from the tree, keeping your arms in front of you
5. Slowly return to the start position
6. Do a complete set of reps on one side, then switch to the other side

Step Up
This exercise requires a bench or any raised area; no resistance bands for this exercise
Total Lower Body

1. Step up with the right foot onto the raised area
2. Bring the left knee up as high as you can
3. Slowly step the left leg down to the ground
4. Step the right leg back to a lunge, keeping the shin parallel to the ground
5. Do a complete set of reps on one side, then switch to the other side

Page last updated: November 23, 2014