Get Fit, Get in Control: Outdoor Exercise Routine for Core and Lower Body

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May is National Exercise Month. Throughout the month the Joslin Blog will be highlighting stories about exercising with diabetes. Be sure to check in each week for updates! This article was originally published on May 11, 2015.

With the gorgeous weather finally here in Boston, it’s a perfect time to exercise outside. Try these lower body resistance exercises from Jackie Shahar, M.Ed., R.C.E.P., C.D.E,

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

Everyone must consult with their health care professional prior to attempting any of the exercises portrayed in this video.

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

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

Basic Exercise Instructions
• Proper form is the most important element for safe and effective resistance training. You will be able to minimize injuries and strains and ensure that the muscle you are targeting is the one you are actually working if you use the proper form.

• Breathing throughout the exercise is important aspect of proper form. As a rule of thumb, exhale during exertion. You should not hold your breath during exercise. Your muscles need oxygen to work properly.

• Exercising when you are fatigued is another easy way to get sloppy with your form. When you are tired, it’s much harder to maintain proper technique and stay focused. Mental fatigue can put you at risk.

• Always check your blood glucose before and after exercise and speak with your health care provider on glucose management with exercise.

• View the video at least once to learn the proper exercise form, before performing any of the exercises. Start with low resistance band and slowly increase sets and reps and frequency of exercises. Over time, as you get stronger, you can transition to moderate resistance band.

• Working with high resistance band for you is a set-up for injury. If you can’t maintain proper form while doing the exercise, the resistance of the band is too high. The same would apply if you use free weights or resistance machines in the gym.

• If you feel discomfort with any exercise, you should discontinue performing the specific exercise.

• Listen to your body and work at your degree. Do not push yourself over the limit to avoid injury.

**Not all exercise plans are suitable for everyone. Some exercises may result in injury.

**Discontinue exercise immediately if you feel faint, pain, shortness of breath, severe discomfort and consult a medical expert.

The instruction and advice presented in this video are in no way intended as a substitute for medical counseling.

Do you need help with your exercise routine? Learn more about Joslin’s Exercise Physiologists.exericse bands

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