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Get Fit, Get in Control: Resistance Band Exercises for Legs

Joslin Diabetes Center's Jackie Shahar, M.Ed., R.C.E.P., C.D.E, shows you how to get in shape using resistance bands. Here, she focuses on strengthening legs with squat exercises and side-to-side steps.

For more on these exercises, visit

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

**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.

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