You might think huffing and puffing in a gym is the pathway to better diabetes management, but new research is here to challenge that. A recent study conducted on older adults has found that at-home resistance band exercise is a safe and beneficial way of getting active and managing your type 2 diabetes.

Resistance bands operate like giant rubber bands, providing continuous resistance throughout the movement, without over-straining the person exercising. They can be adapted to most workouts,  and are one of the safest and most inclusive ways for older adults to undertake exercise in their own homes.

The research, published in Gerontology and Geriatric Medicine, involved a 16-week trial that looked at home-based progressive resistance training (PRT) in older adults and showed that this approach could help manage blood glucose levels and reduce blood glucose levels.

Expanding on previous research on the relationship between aerobic exercise and blood glucose management, the study focused on a 16-week exercise routine featuring elastic resistance bands or tubes— an exercise accessory chosen for its simplicity and accessibility.

Unlike aerobic exercise (think running, swimming or cycling) resistance training is a way of building strength and endurance while also being gentle on the body. Other examples of resistance training include weightlifting, and exercise routines involving push ups, chin ups, and squats.

By choosing to focus on resistance bands, the study has opted for the most gentle and adaptable form of resistance training.

Research leader Theng Choon Ooi discovered significant improvements in glucose management and blood pressure. No significant changes were observed in resting heart rate, cholesterol levels, or ankle-brachial index (a test to check for peripheral heart disease).

Key points

• Exercising with resistance bands can be beneficial to blood glucose management in older adults with type 2 diabetes
• You don’t need to run five kilometers a day to see changes in your health. Gentler changes can be very effective.

The study in full can be found here https://doi.org/10.1177/23337214211038789