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Monday, May 23, 2011

Doing Squats For Type 2 Diabetes - NO EXCUSE EXERCISE

I am calling squats the NO EXCUSE exercise because of all the benefits of doing them. With all due respect for our elderly, I am told that 90% of people in nursing homes are there because they cannot get up and out of a chair without assistance. In many cases, that is it. Obviously there are heart conditions, severe injuries from falls, vehicle accidents, and other diseases involved, however the majority of people I have read are there at least initially because they cannot get up out of a chair.

Squats build lean muscle tissue which is more insulin receptive / SEE excerpt from a previous BLOG POST:

FROM March 1, 2011 POST:

"How is it Special in Diabetes?
Weight training is special for a few reasons in diabetes. For one, it appears to more effective than aerobic exercise in increasing your basal metabolic rate (BMR) [1]. Your BMR is essentially the number of calories you consume just while sitting. So assuming your caloric intake stays constant, raising your BMR leads to weight loss.
Additionally weight training seems more effective at increasing lean muscle mass as well as increasing strength [1]. These may not sound like great benefits, however lean muscle mass is particularly insulin sensitive tissue, and therefore insulin sensitivity improves. Because glucose from your meals is absorbed predominantly by your muscle tissue, strength training is particularly good at improving elevated blood sugars following meals." 

(My Input) 
The advantages of weight resistance training to type 2 diabetics include but are not limited to:
  • Improved blood cholesterol profiles
  • Better heart function
  • Improved blood glucose levels and insulin sensitivity
  • Improved muscular strength
  • Improved bone strength (somewhere I read that 90% of people in nursing homes are there because they are unable to get up out of a chair without assistance)
  • Improved blood pressure

What is the benefit of making squats with and without weights (I prefer dumb bells) part of your weekly

Steps for How to Do Squats Properly

When you do squats it's essential that you use proper squat technique to avoid lower back and knee injuries and get all of the many squat rewards. Including the benefits mentioned above, squats can help you:

  • Burn fat,
  • Firm buns,
  • Tighten legs,
  • Build balance,
  • Be more flexible,
  • Get rid of cellulite,
  • Build more muscle,
  • Improve your posture,
  • Strengthen your knees,
  • Maintain stronger bones,
  • And increase leg strength.

Learn how to do squats properly by following these seven steps.

1. Do 5 to 10 minutes of warm up before you start squatting.

2. Stand straight with knees relaxed, feet hip-width apart and toes slightly turned out. Fold your hands in a prayer-like position and inhale.

3. Bend your knees, tilt your hips back and slowly lower your behind, like you're going to sit in a chair. Extend your arms to help maintain balance. Hold your breath and keep your back straight and upper body muscles in a tight contraction, so all the work is done by your legs.

4. Aim to squat down until your thighs are parallel to the floor. Don't let your behind drop below your knees or your knees go in front of your toes.

5. Lift up slowly from the squat by pushing with your heels and using only the strength of your legs. Stay in control by keeping abdominal muscles tight and your back straight. Exhale as you rise.

6. Work towards doing three sets of 10 to 15 squats per set. To maintain a slow pace, count to three while going down and three on the way up.

7. Once you complete your sets, gently stretch your hamstrings and quadriceps. To get full benefits, spend 30 seconds on each stretch.

How to Do Squats with Weights

Once you've strengthened your squatting muscles and mastered proper squat technique, you can add weights to help build muscle faster.

Doing Squats with Dumbbells: Begin with arms hanging at your sides holding matching lightweight dumbbells. As long as you can maintain proper squat technique, you can gradually add more weight.

Squatting with a Medicine Ball: Hold the ball between your hands close to your body. As you squat push the ball out, extending your arms until they're parallel to the floor. Return to original position as you rise. The weighted ball helps work you're arms as well as your lower body.

How to Squat using a Barbell: Begin by lifting just the bar, which will add about 35 pounds to your squat. Rest the barbell on your shoulders and look straight ahead as you squat. Only add weights after this becomes easy.

When learning how to do squats properly, follow the seven proper squat technique guidelines above. If you have any concerns or experience unusual pain, find a professional personal trainer for guidance.

Articles you may also enjoy:
How to Get Rid of Cellulite Naturally
High Protein Foods List with Protein Content
Top 10 Healthiest Foods for Eating Healthy Meals
Carbohydrate Foods List with Healthy Carbohydrates

Another variation for doing squats if you are UNable to do regular squats:

Jacqueline Shahar, M.Ed., RCEP, CDE, a certified diabetes educator and manager of exercise physiology in the Joslin Clinic, demonstrates chair squats, which can help improve your bone health with diabetes.
1. Cross arms while in a seated position with feet flat on the floor. Inhale. 2. Slightly bend forward and press down with legs.
3. Stand upright, extending knees and exhaling. Don't let knees reach over toes.


We chat together; he gives me prescriptions; I never follow them so I get well.
- Molière

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