Let’s talk about something real. Living with diabetes isn’t just about taking meds or counting carbs. It’s also about moving your body. And I don’t mean running marathons or spending hours in the gym. I’m talking about simple, steady movement that helps you feel better and keeps your blood sugar in check.
That’s where resistance bands come in. They’re cheap, light, easy to store, and honestly one of the best tools I’ve found for staying active—especially if you’ve got diabetes like me or someone in your family.
I got into resistance band workouts during the pandemic when the gyms were closed and my energy was low. My doctor had warned me about my A1C levels, and I knew I needed to do something. So I ordered a pack of bands off Amazon, cleared a little space in my living room, and started small. Nothing fancy. Just moving a little every day.
Fast forward a few months, and my blood sugar readings got way more stable. My energy came back. And for the first time in a while, I felt in control. If you’re looking for something that’s low-impact, easy on the joints, and great for managing diabetes, these 10 resistance band exercises are a great place to start.
Why Resistance Bands Help with Diabetes
Before we dive into the exercises, here’s why resistance training helps if you’re managing diabetes:
- It improves insulin sensitivity, which means your body uses insulin more efficiently.
- It helps lower blood sugar levels naturally, especially after meals.
- It builds lean muscle, which burns more glucose even at rest.
- It boosts circulation, which is super important if you’re dealing with numbness in the feet or hands.
- It supports weight loss or weight control, which helps manage type 2 diabetes long-term.
And the best part? You can do all this from home with just a few bands and about 20–30 minutes a day.
Alright, let’s get into the good stuff.
1. Seated Row with Resistance Band
Sit on the floor with your legs stretched out in front of you. Loop the band around your feet and hold the ends in each hand. Pull the band back, like you’re rowing a boat, squeezing your shoulder blades together. Then return to start.
Why I love it: This one gets your upper back and arms working without putting pressure on your knees. It’s a great posture fixer too if you sit a lot.
Pro tip: Keep your spine tall and don’t let your shoulders shrug up.
2. Band Bicep Curl
Stand on the band with both feet hip-width apart. Hold the handles or ends with your palms facing forward. Slowly curl your hands up to your shoulders, then lower back down.
Why I love it: Helps build arm strength and supports blood sugar regulation by adding lean muscle. You can even do it while watching TV.
Pro tip: Keep your elbows close to your ribs. Don’t swing.
3. Band Squats
Step on the band with both feet and bring the handles up to shoulder level. Squat down slowly like you’re sitting into a chair, then come back up.
Why I love it: This gets your legs, glutes, and even your heart working. A full-body burner that helps with balance and mobility.
Pro tip: Go only as low as your knees feel comfortable. If you’ve got joint pain, don’t push it.
4. Standing Side Steps
Put a loop band around your thighs or ankles. Bend your knees slightly and take small steps to the side. Step left 5 times, then step right 5 times.
Why I love it: Great for working your outer hips and thighs. I do this one before a walk and it wakes my whole lower body up.
Pro tip: Keep tension in the band the whole time. Don’t let it go slack.
5. Overhead Shoulder Press
Stand on the band, hold the ends at shoulder height with your palms facing forward. Press your arms straight up toward the ceiling, then lower back to shoulders.
Why I love it: Builds upper body strength, which helps with daily stuff like carrying laundry or groceries.
Pro tip: Keep your belly tight to protect your lower back. No arching.
6. Glute Bridges with Band
Lie on your back with a loop band around your thighs and knees bent. Feet flat on the floor. Press through your heels to lift your hips up, squeeze your glutes, then lower back down.
Why I love it: Works your backside and helps with blood flow to the legs. Also amazing for lower back pain.
Pro tip: Don’t push your belly up. Keep it flat and press your knees slightly out.
7. Standing Chest Press
Anchor the band behind you (like in a doorway). Hold the ends and press your arms forward like you’re doing a push-up in the air. Then return slowly.
Why I love it: Chest, shoulders, and triceps all in one move. Helps build upper body strength and stamina.
Pro tip: Make sure your anchor is secure. I once had it snap loose and hit me. Not fun.
8. Kneeling Core Pulls
Anchor one end of the band low, then kneel facing sideways. Hold the other end with both hands and pull it across your body, keeping your arms straight.
Why I love it: A gentle way to work your obliques and core. This helps with blood sugar stability and posture too.
Pro tip: Keep your hips square. Don’t twist your whole body.
9. Calf Raises with Band
Stand on the band and hold the ends. Press up onto your toes, then lower down slowly.
Why I love it: Boosts circulation in the legs and strengthens those lower leg muscles, which is key if you’re dealing with any foot numbness.
Pro tip: Do this one near a chair or wall if your balance is off.
10. Resistance Band Marches
Place a loop band around your thighs. Stand tall and lift one knee up at a time, like you’re marching. Keep tension in the band.
Why I love it: Super low impact but gets your core, hips, and legs working together. You can do this one while cooking dinner or waiting for your coffee to brew.
Pro tip: Try doing these barefoot on a soft mat to wake up the muscles in your feet too.
My Weekly Resistance Band Routine for Diabetes
You don’t need to do all 10 exercises every single day. Here’s how I break it up across the week:
Monday:
- Seated Row
- Bicep Curls
- Glute Bridges
(3 rounds, 10–12 reps each)
Tuesday:
- Side Steps
- Squats
- Shoulder Press
(2–3 rounds, 10–15 reps)
Wednesday: Rest or gentle walking
Thursday:
- Marches
- Chest Press
- Calf Raises
(2 rounds, 12 reps each)
Friday:
- Core Pulls
- Glute Bridges
- Row
(3 rounds, slower pace)
Saturday & Sunday: Walks, stretching, or light yoga
Each session takes about 20–25 minutes. Sometimes I listen to a podcast or put on soft music in the background. Just depends on my mood.
What I Noticed After a Few Weeks
Once I made this part of my weekly routine, I started noticing real changes:
- My blood sugar didn’t spike as much after meals
- I had more energy in the afternoons
- My legs felt stronger on walks
- I stood taller and my posture improved
- Even my sleep got better
I also noticed that it helped me stay in a better mindset. There’s something powerful about knowing you’re doing something good for your body every day—even if it’s just 20 minutes with a resistance band in your living room.
If you’re managing diabetes and want a low-stress, super effective way to get moving, resistance bands are worth a shot. You can take them anywhere, use them at any fitness level, and feel the difference without beating yourself up.
