{"id":485,"date":"2021-10-19T09:41:16","date_gmt":"2021-10-19T04:11:16","guid":{"rendered":"https:\/\/www.wecreatedesign.co\/dev\/WP\/fitterfly\/?p=485"},"modified":"2024-06-12T16:36:37","modified_gmt":"2024-06-12T11:06:37","slug":"diabetes-and-strength-training-how-you-can-get-started-at-home","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/diabetes-and-strength-training-how-you-can-get-started-at-home\/","title":{"rendered":"Diabetes and Strength Training: How You Can Get Started at Home"},"content":{"rendered":"<h2><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Manage Diabetes With Strength Training Exercises<\/span><\/h2>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">If you\u2019ve been diagnosed with diabetes, you\u2019ve probably heard everyone tell you that exercise is one of the best ways to keep your blood sugar levels in control.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">And when one says exercise, most people think of walking, running or some other form of cardiovascular exercise. While we aren\u2019t discrediting the benefits of cardio, there\u2019s more to it.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">So let\u2019s break it down for you.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\n        &lt;div style=&quot;display:none&quot; class=&quot;col-lg-12 col-sm-12 col-xs-12 nopadding&quot;&gt;\n            &lt;a class=&quot;cta-link&quot; href=&quot;https:\/\/bit.ly\/40w3os7&quot; target=&quot;_blank&quot;&gt;\n                &lt;div class=&quot;desktop-cta-image&quot;&gt;\n                    &lt;img  src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png&quot; alt=&quot;Health &amp; Wellness&quot; title=&quot;Health &amp; Wellness&quot; \/&gt;\n                &lt;\/div&gt;\n                &lt;div class=&quot;mobile-cta-image&quot;&gt;\n                    &lt;img  src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png&quot; alt=&quot;Health &amp; Wellness&quot; title=&quot;Health &amp; Wellness&quot; \/&gt;\n                &lt;\/div&gt;\n            &lt;\/a&gt;\t\t\t\t\t\t\t\t\t\n        &lt;\/div&gt;\n    &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:15167,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16777215},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:2764340},&quot;15&quot;:&quot;-apple-system, BlinkMacSystemFont, \\&quot;Segoe UI\\&quot;, roboto, \\&quot;Helvetica Neue\\&quot;, helvetica, arial, sans-serif&quot;,&quot;16&quot;:11}\">\n        <div style=\"display:none\" class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n            <a class=\"cta-link\" href=\"https:\/\/bit.ly\/40w3os7\" target=\"_blank\">\n                <div class=\"desktop-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n                <div class=\"mobile-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n            <\/a>\t\t\t\t\t\t\t\t\t\n        <\/div>\n    <\/span><\/p>\n<h2><span style=\"font-size: 18pt;\"><strong><span style=\"font-family: georgia, palatino, serif;\">1. Cardiovascular exercises<\/span><\/strong><\/span><\/h2>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"><span style=\"font-weight: 400;\">Also called cardio, this type of exercise works on your heart and lungs by increasing their ability to function better. A common example of it is <\/span>walking or jogging.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Cardio is especially great for people with diabetes, because it helps increase your blood circulation and manage your blood sugar levels (by burning extra glucose and reducing your body\u2019s resistance to insulin.)<\/span><\/p>\n<h2><span style=\"font-size: 18pt;\"><strong><span style=\"font-family: georgia, palatino, serif;\">2. Strength training or resistance training<\/span><\/strong><\/span><\/h2>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Also called weight training, this form of exercise is important for people with diabetes. Resistance training is a form of exercise that works by using an external resistance such as weights and acts on the major muscle groups of the body like your back, buttocks, arms and chest (depending on the type of resistance training you\u2019re doing) .<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Common examples of strength training that you might have come across are weight lifting, working out with resistance bands, heavy gardening and even walking up stairs. And no, these muscle-building exercises are not meant only for bodybuilders!<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">What you need to know:<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Strength training is a MUST in your exercise regimen, because a combination of both these forms of exercises works wonders for people with diabetes. It is known to help in prevention and alleviation for the following health conditions &#8211; heart disease, hypertension, obesity, arthritis, and diabetes.\u00a0<\/span><\/p>\n<h2><span style=\"font-family: georgia, palatino, serif; font-size: 18pt;\">What are some of the benefits of strength training in Diabetes?<\/span><\/h2>\n<h3><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">1. Helps maintain muscle mass<\/span><\/h3>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Strength training exercises are targeted towards your muscles. If muscle strength is not maintained properly, there is an actual loss of muscle mass (sarcopenia). Diabetes has been found to accelerate this process, leading to poor muscle health the longer you have diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Being physically inactive is a major risk factor for this as well. In today\u2019s day and age, where a sedentary lifestyle is the norm, you need to take early preventive measures to stop this from happening.<\/span><\/p>\n<h3><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">2. Improves stamina for day-to-day activities<\/span><\/h3>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Every activity that we do requires muscle contraction. Be it brushing your teeth, washing, dressing, cooking, cleaning, work-related activities, shopping etc, nothing is possible without proper muscle health.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"><span style=\"font-weight: 400;\">Which is why <\/span><a href=\"https:\/\/www.fitterfly.com\/blog\/why-walking-is-not-enough-when-trying-to-control-diabetes\"><span style=\"font-weight: 400;\">exercises like walking and jogging alone, may help build your cardiorespiratory endurance (the ability of our heart and lungs to carry out any activity for long periods), but done alone may not be beneficial.<\/span><\/a><span style=\"font-weight: 400;\"> This has to be combined with training our muscles to do the same effectively.<\/span><\/span><\/p>\n<h3><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">3. Improves blood sugar levels<\/span><\/h3>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">When you exercise, your metabolism gets regulated and blood sugar is broken down and utilised by your muscles, in a process known as glucose uptake. When you perform strength training to build your muscles, you increase the glucose uptake by your muscles and help regulate your blood sugar levels.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">HbA1c values have also been known to improve with strength training. Short bouts of strength training performed before cardio exercise also reduce the risk of hypoglycemia (sudden drop in blood sugar levels below 70 milligrams per deciliter (mg\/dL), or 3.9 millimoles per liter (mmol\/L) ), a phenomenon that some people with diabetes experience while exercising.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\n    &lt;div class=&quot;col-lg-12 col-sm-12 col-xs-12 nopadding&quot;&gt;\n        &lt;div class=&quot;testimonial-block&quot;&gt;\n            &lt;div class=&quot;testimonial-block-card&quot;&gt;\n                &lt;div class=&quot;col-lg-7 nopadding&quot;&gt;\n                    &lt;div class=&quot;testimonial-card-pad&quot;&gt;\n                        &lt;div class=&quot;testimonial-card-info&quot;&gt;\n                            &lt;div class=&quot;testimonial-card-head&quot;&gt;\n                                &lt;h3 class=&quot;gradient-text&quot;&gt;Reduced HbA1c by HALF in 6 months&lt;\/h3&gt;\n                            &lt;\/div&gt;\n                            &lt;div class=&quot;testimonial-image-block&quot;&gt;\n                                &lt;div class=&quot;testimonial-profile-image&quot;&gt;\n                                    &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp&quot; alt=&quot;Vandana Jha&quot; title=&quot;Vandana Jha&quot;&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;testimonial-profile-info-block&quot;&gt;\n                                    &lt;div class=&quot;testimonial-profile-info&quot;&gt;\n                                        &lt;div class=&quot;progress-info&quot;&gt;\n                                            &lt;strong class=&quot;red&quot;&gt;12.6&lt;span&gt;%&lt;\/span&gt;&lt;\/strong&gt;\n                                            &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/pink-next-arrow.svg&quot; alt=&quot;&quot; title=&quot;&quot;&gt;\n                                            &lt;strong class=&quot;green&quot;&gt;6.6&lt;span&gt;%&lt;\/span&gt;&lt;\/strong&gt;\n                                        &lt;\/div&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;testimonial-member-info&quot;&gt;\n                                        &lt;div class=&quot;member-name&quot;&gt;Vandana Jha&lt;\/div&gt;\n                                        &lt;div class=&quot;member-age&quot;&gt;39 years&lt;\/div&gt;\n                                    &lt;\/div&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                            \n                            &lt;div class=&quot;testimonial-outcome-list&quot;&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/happy-members.svg&quot; alt=&quot;Happy members&quot; title=&quot;Happy members&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;30000+ &lt;br&gt;Happy members&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/no-cost-emi.svg&quot; alt=&quot;No Cost EMI&quot; title=&quot;No Cost EMI&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;No Cost &lt;br&gt; EMI&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/money-back.svg&quot; alt=&quot;Moneyback Guarantee&quot; title=&quot;Moneyback Guarantee&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;Moneyback &lt;br&gt; Guarantee&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/google-icon.svg&quot; alt=&quot;Rated 4.8\/5&quot; title=&quot;Rated 4.8\/5&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;&lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/five-star.svg&quot; alt=&quot;Rated 4.8\/5&quot; title=&quot;Rated 4.8\/5&quot;&gt;&lt;br&gt;4.8\/5&lt;\/div&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                        &lt;\/div&gt;\n                    &lt;\/div&gt;\n                &lt;\/div&gt;\n                &lt;div class=&quot;col-lg-5 nopadding&quot;&gt;\n                    &lt;div class=&quot;testimonial-form-block cta-form&quot;&gt;\n                        &lt;div class=&quot;testimonial-form-block-pad&quot;&gt;\n                            &lt;input type=&quot;hidden&quot; value=&quot;Vandana Jha Reversal&quot; id=&quot;category_name&quot;&gt; \n                            &lt;div class=&quot;testimonial-form-card&quot;&gt;\n                                &lt;div class=&quot;testimonial-form-card-pad&quot;&gt;\n                                    &lt;div class=&quot;testimonial-form-label&quot;&gt;You too can with&lt;\/div&gt;\n                                    &lt;div class=&quot;testimonial-form-heading&quot;&gt;Fitterfly&amp;apos;s&lt;br&gt; Diabetes Prime Program&lt;\/div&gt;\n                                    &lt;form autocomplete=&quot;off&quot; class=&quot;testimonial-form&quot;&gt;\n                                        &lt;div  class=&quot;testimonial-form-container&quot;&gt;\n                                            &lt;div class=&quot;testimonial-form-field&quot;&gt;\n                                                &lt;input type=&quot;text&quot; id=&quot;name&quot; placeholder=&quot;Name&quot; class=&quot;&quot;  onkeypress=&quot;return (event.charCode &gt; 64 &amp;&amp; event.charCode &lt; 91) || (event.charCode &gt; 96 &amp;&amp; event.charCode &lt; 123) || (event.charCode==32)&quot;  required&gt;\n                                                &lt;span class=&quot;error-text&quot;&gt;Required&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                            &lt;div class=&quot;testimonial-form-field&quot;&gt;\n                                                &lt;input type=&quot;number&quot; id=&quot;mobile&quot; onkeypress=&quot;if (this.value.length &gt;9) return false;RestrictFirstZero(event)&quot;  onkeydown=&quot;return (event.which &gt;= 48 &amp;&amp; event.which &lt;= 57) || event.which == 8 || event.which == 46&quot; type=&quot;number&quot; minlength=&quot;10&quot; maxlength = &quot;11&quot; placeholder=&quot;Mobile No.&quot; class=&quot;&quot; required&gt;\n                                                &lt;span class=&quot;error-text&quot;&gt;Required&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                            &lt;div class=&quot;button-block&quot;&gt;\n                                                &lt;button id=&quot;save-data-CRM&quot; type=&quot;button&quot; class=&quot;button&quot;&gt;\n                                                    &lt;span&gt;Call me&lt;\/span&gt;\n                                                &lt;\/button&gt;\n                                            &lt;\/div&gt;\n                                        &lt;\/div&gt;\n                                    &lt;\/form&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                        &lt;\/div&gt;\n                    &lt;\/div&gt;\n                &lt;\/div&gt;\n            &lt;\/div&gt;\n            &lt;div class=&quot;testimonial-block-card-note&quot;&gt;* Diabetes Remission is the clinical term for Diabtes Reversal&lt;\/div&gt;\n        &lt;\/div&gt;\n    &lt;\/div&gt;\n    &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:15165,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:2764340},&quot;15&quot;:&quot;inherit&quot;,&quot;16&quot;:11}\">\n    <div class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n        <div class=\"testimonial-block\">\n            <div class=\"testimonial-block-card\">\n                <div class=\"col-lg-7 nopadding\">\n                    <div class=\"testimonial-card-pad\">\n                        <div class=\"testimonial-card-info\">\n                            <div class=\"testimonial-card-head\">\n                                <h3 class=\"gradient-text\">Reduced HbA1c by HALF in 6 months<\/h3>\n                            <\/div>\n                            <div class=\"testimonial-image-block\">\n                                <div class=\"testimonial-profile-image\">\n                                    <img decoding=\"async\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp\" alt=\"Vandana Jha\" title=\"Vandana Jha\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 198px; --smush-placeholder-aspect-ratio: 198\/244;\"><noscript><img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp\" alt=\"Vandana Jha\" title=\"Vandana Jha\"><\/noscript>\n                                <\/div>\n                                <div class=\"testimonial-profile-info-block\">\n                                    <div class=\"testimonial-profile-info\">\n                                        <div class=\"progress-info\">\n                                            <strong class=\"red\">12.6<span>%<\/span><\/strong>\n                                            <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/pink-next-arrow.svg\" alt=\"\" title=\"\">\n                                            <strong class=\"green\">6.6<span>%<\/span><\/strong>\n                                        <\/div>\n                                    <\/div>\n                                    <div class=\"testimonial-member-info\">\n                                        <div class=\"member-name\">Vandana Jha<\/div>\n                                        <div class=\"member-age\">39 years<\/div>\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n                            \n                            <div class=\"testimonial-outcome-list\">\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/happy-members.svg\" alt=\"Happy members\" title=\"Happy members\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">30000+ <br>Happy members<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/no-cost-emi.svg\" alt=\"No Cost EMI\" title=\"No Cost EMI\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">No Cost <br> EMI<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/money-back.svg\" alt=\"Moneyback Guarantee\" title=\"Moneyback Guarantee\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">Moneyback <br> Guarantee<\/div>\n                   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                <input type=\"hidden\" value=\"Vandana Jha Reversal\" id=\"category_name\"> \n                            <div class=\"testimonial-form-card\">\n                                <div class=\"testimonial-form-card-pad\">\n                                    <div class=\"testimonial-form-label\">You too can with<\/div>\n                                    <div class=\"testimonial-form-heading\">Fitterfly&apos;s<br> Diabetes Prime Program<\/div>\n                                    <form autocomplete=\"off\" class=\"testimonial-form\">\n                                        <div  class=\"testimonial-form-container\">\n                                            <div class=\"testimonial-form-field\">\n                                                <input type=\"text\" id=\"name\" placeholder=\"Name\" class=\"\"  onkeypress=\"return (event.charCode > 64 && event.charCode < 91) || (event.charCode > 96 && event.charCode < 123) || (event.charCode==32)\"  required>\n           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                                          <\/button>\n                                            <\/div>\n                                        <\/div>\n                                    <\/form>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n            <\/div>\n            <div class=\"testimonial-block-card-note\">* Diabetes Remission is the clinical term for Diabtes Reversal<\/div>\n        <\/div>\n    <\/div>\n    <\/span><\/p>\n<h3><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">4. Helps you manage your weight<\/span><\/h3>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Strength training helps change your fat to muscle ratio, i.e, increase your muscle mass and reduce your fat mass. Obesity and diabetes both are risk factors for dangerous health issues such as heart attack and paralysis.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Therefore, regular exercise can prevent such incidents from happening and ensure a long and healthy life for you.<\/span><\/p>\n<h3><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">5. Reduce your risk of suffering from arthritis and osteoporosis<\/span><\/h3>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Another factor that affects our quality of life as we get older are joint aches and pains. Diabetes compromises blood vessels, thereby reducing blood supply to your joints.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">In addition to that, if your muscles are weak, the load on your bones and joints goes on increasing, eventually, the health of your joints deteriorates and you may end up with arthritis.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Weak bones are brittle (osteoporosis) and will break easily, thus increasing the risk of fractures. With strength training, these disasters can be averted.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">But if you thought you\u2019d have to go a gym to strength train, nothing could be farther from the truth \u2014 all you really need is the right guidance and some space at home.<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Sounds like something you want to try?<\/span><\/p>\n<h2><span style=\"font-family: georgia, palatino, serif; font-size: 18pt;\">4 Tips to start strength training at home<\/span><\/h2>\n<h3><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Tip 1: You need some weight, anything will do<\/span><\/h3>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">You can improvise with the weights available at home, such as water bottles, sandbags, rice bags, and a backpack filled with heavy books\/rice\/sand etc. Get a little creative and you can find so many items that can be used for weight training!<\/span><\/p>\n<h3><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Tip 2: Use your body weight to your advantage<\/span><\/h3>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">The best form of resistance comes from your own body weight. In fact, research states that exercises that utilise your body weight (no equipment needed!) and involve multiple joints and muscles simultaneously are preferred over single-joint exercises with weights. This is because:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Such exercises target larger and major muscle groups simultaneously, leading to a better advantage.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Bodyweight exercises are more functional, meaning they closely resemble the movements and positions we perform in our daily lives. Hence, if you practice them more, you\u2019ll easily notice the results of this form of training in your day to day life.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">So, rest assured, all you need is some free space, a yoga mat and some creative DIY home weights. But most importantly, BYOB (Bring Your Own Body!)<\/span><\/p>\n<h3><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Tip 3: Try these exercises<\/span><\/h3>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Bodyweight exercises that can be performed at home:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Squats<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Lunges<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Triceps dips<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Push-ups<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Planks<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Bridges<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Tip 4: The amount matters, so don\u2019t go overboard:<\/span><\/h3>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">So now we know that exercise is a part of treatment for diabetes. And just like any other medicine, it has its dosage too. ACSM (American College of Sports Medicine) has issued guidelines for exercise dosage for adults.<\/span><\/p>\n<h2><span style=\"font-family: georgia, palatino, serif; font-size: 18pt;\">For the dosage of exercise you should follow what is known as the FITT principle, which is as follows<\/span><\/h2>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"><strong>F: Frequency:<\/strong> How many times should I perform exercises?<\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">An average adult should exercise for at least 150 minutes a week or 30-45 minutes, 4-5 days a week.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"><strong>I: Intensity:<\/strong><span style=\"font-weight: 400;\"> How hard should I work out?<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">A moderate intensity is ideal (meaning 40-60% of maximal cardio capacity (VO2max). In other words, at a level of effort of 5 or 6 on a scale of 0 to 10 (where 0 is the level of effort of sitting, and 10 is maximal effort) or 50\u201370% of maximum heart rate.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"><strong>T: Time:<\/strong><span style=\"font-weight: 400;\"> How long should I exercise in a day?<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">20-60 minutes of cardio exercise, and 3 sets of 8-10 repetitions of 8\u201310 exercises involving the major muscle groups.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"><strong>T: Type:<\/strong><span style=\"font-weight: 400;\"> What kind of exercises should I perform?<\/span><\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"><em><strong>Cardio exercise:<\/strong><\/em><span style=\"font-weight: 400;\"> A variety of modes of cardio exercise is recommended but any form (including brisk walking, swimming, cycling, Zumba dancing, outdoor sports etc) that uses large muscle groups and causes sustained increases in heart rate is ideal.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Perform cardio exercise spread out at least 3 days during the week, with no more than two consecutive days in between.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"><em><strong>Resistance exercise:<\/strong><\/em><span style=\"font-weight: 400;\"> Undertake resistance exercise at least twice weekly on nonconsecutive days, but more ideally 3 times a week, along with regular cardio exercise. Each session of resistance exercise should involve the major muscle groups (legs, hips, chest, back, abdomen, shoulders, and arms).<\/span><\/span><\/p>\n<h2><span style=\"font-family: georgia, palatino, serif; font-size: 18pt;\">Precautions People with diabetes Should Take While Exercising<\/span><\/h2>\n<ol>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"> Start slow &#8211; <\/span><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Start at a comfortable pace, lower weights and lesser repetitions. Remember, Rome was not built in a day!<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Form is important &#8211;<\/span><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">The technique and posture of every exercise are more important than the need to brag about your number of reps, weight and your gains. Proper form minimises the risk of injury or muscle strains and sprains<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"> Do not hold your breath while exercising.<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Progress gradually &#8211;<\/span><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Initially in terms of repetitions and then in terms of weight is usually preferred.<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"> Know your capacity &#8211; <\/span><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Your exercise heart rate should be within your target heart rate range, which is 50-70% of your maximum heart rate.<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"> Work through your full range of motion in the absence of any pain complaints.<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"> Wear comfortable clothing<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"> Ensure proper grip on weights<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"> Do not overexert yourself &#8211;\u00a0<\/span><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Keep a gap of one day between two resistance training sessions. Hence we recommend alternate days of cardio and resistance training exercises.<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\"> Take rest &#8211; <\/span><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Proper warm-ups and cool-down exercises and stay hydrated. This will ensure safety and minimise the risk of injuries, fatigue, muscle soreness and sudden hypoglycemia (drop in blood sugar level).<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">When should People with diabetes not exercise?<\/span><\/li>\n<\/ol>\n<h2><span style=\"font-size: 18pt;\"><strong><span style=\"font-family: georgia, palatino, serif;\">Certain circumstances under which exercises are a big no-no are as follows<\/span><\/strong><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Unstable angina<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Uncontrolled hypertension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Uncontrolled dysrhythmias<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Hypertrophic cardiomyopathy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Retinopathy<\/span><\/li>\n<\/ol>\n<h2><span style=\"font-size: 18pt;\"><strong><span style=\"font-family: georgia, palatino, serif;\">In the presence of certain conditions, you need to be evaluated by an expert before proceeding with exercises<\/span><\/strong><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Congestive heart failure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Myocardial ischemia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Poor left ventricular function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; font-family: georgia, palatino, serif; font-size: 12pt;\">Autonomic neuropathies<\/span><\/li>\n<\/ol>\n<h2><strong>FitterTake<\/strong><\/h2>\n<p>Strength training can be a game-changer for people with diabetes. It helps maintain muscles, regulate blood sugar, improve stamina, manage weight, and reduce risks of arthritis and osteoporosis. You can start at home using simple items or bodyweight exercises.<\/p>\n<div class=\"gmail_default\">\n<p>So, if you have diabetes and are unsure about the exercises\u00a0 you can include in your daily lifestyle, explore Fitterfly\u2019s <a href=\"https:\/\/www.fitterfly.com\/fitterfly-diabetes-care-plan?utm_source=Organic&amp;utm_medium=blog&amp;utm_campaign=diabetes\">Diabetes Care Program<\/a>\u00a0has been curated by expert diabetologists, nutritionists and fitness experts. Wish to know more?\u00a0<a href=\"https:\/\/bit.ly\/3Q3XOZ2\">Sign up<\/a>\u00a0for our program! To speak with us, just give us a missed call at\u00a0<a href=\"tel: 08068507599\">08068507599<\/a>, and we will definitely get back to you.<\/p>\n<\/div>\n<p><b><i>Remember, a healthy lifestyle and mindful food choices are essential for everyone, whether or not they have diabetes.\u00a0<\/i><\/b><\/p>\n<p><b><i>So, let&#8217;s enjoy our exercises wisely and keep our health in check!<\/i><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Manage Diabetes With Strength Training Exercises If you\u2019ve been diagnosed with diabetes, you\u2019ve probably heard everyone tell you that exercise is one of the best ways to keep your blood [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":487,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":0,"footnotes":""},"categories":[1,28],"tags":[],"acf":{"reviewed_by":false,"references":[{"title":"Larose J, Sigal RJ, Khandwala F, Kenny GP. Comparison of strength development with resistance training and combined exercise training in type 2 diabetes. Scand J Med Sci Sport. 2012 Aug;22(4):e45-54.","url":""},{"title":"Yamamoto Y, Nagai Y, Kawanabe S, Hishida Y, Hiraki K, Sone M, et al. Effects of resistance training using elastic bands on muscle strength with or without a leucine supplement for 48 weeks in elderly patients with type 2 diabetes. Endocr J. 2021 Mar;68(3):291\u20138.","url":""},{"title":"Hovanec N, Sawant A, Overend TJ, Petrella RJ, Vandervoort AA. Resistance training and older adults with type 2 diabetes mellitus: Strength of the evidence. J Aging Res. 2012;2012:284635.","url":""},{"title":"Stewart KJ. Exercise training and the cardiovascular consequences of type 2 diabetes and hypertension: Plausible mechanisms for improving cardiovascular health. J Am Med Assoc. 2002;288(13):1622\u201331.","url":""},{"title":"Armstrong MJ, Colberg SR, Sigal RJ. Moving beyond cardio: The value of resistance training, balance training, and other forms of exercise in the management of diabetes. Diabetes Spectr. 2015;28(1):14\u201323.","url":""},{"title":"Egger A, Niederseer D, Diem G, Finkenzeller T, Ledl-Kurkowski E, Forstner R, et al. Different types of resistance training in type 2 diabetes mellitus: Effects on glycaemic control, muscle mass and strength. Eur J Prev Cardiol. 2013 Dec;20(6):1051\u201360.","url":""},{"title":"Tajiri Y, Kato T, Nakayama H, Yamada K. Reduction of skeletal muscle, especially in Lower Limbs, in Japanese type 2 diabetic patients with Insulin resistance and cardiovascular risk factors. Metab Syndr Relat Disord. 2010 Apr;8(2):137\u201342.","url":""},{"title":"Jamshidpour B, Bahrpeyma F, Khatami MR. The effect of cardio and resistance exercise training on the health-related quality of life, physical function, and muscle strength among hemodialysis patients with Type 2 diabetes. J Bodyw Mov Ther. 2020 Apr;24(2):98\u2013103.","url":""},{"title":"Hameed UA, Manzar D, Raza S, Shareef MY, Hussain ME. Resistance training leads to clinically meaningful improvements in control of glycemia and muscular strength in untrained middle-aged patients with type 2 diabetes mellitus. N Am J Med Sci. 2012 Aug;4(8):336\u201343.","url":""},{"title":"Colberg SR, Sigal RJ, Yardley JE, Riddell MC, Dunstan DW, Dempsey PC, et al. Physical activity\/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care. 2016;39(11):2065\u201379.","url":""},{"title":"Ib\u00e1\u00f1ez J, Gorostiaga EM, Alonso AM, Forga L, Arg\u00fcelles I, Larri\u00f3n JL, et al. Lower muscle strength gains in older men with type 2 diabetes after resistance training. J Diabetes Complications. 2008;22(2):112\u20138.","url":""},{"title":"McGinley SK, Armstrong MJ, Boul\u00e9 NG, Sigal RJ. Effects of exercise training using resistance bands on glycaemic control and strength in type 2 diabetes mellitus: a meta-analysis of randomised controlled trials. Acta Diabetol. 2014 Apr;52(2):221\u201330.","url":""},{"title":"Albright A, Franz M, Hornsby G, Kriska A, Marrero D, Ullrich I, et al. ACSM position stand on exercise and type 2 diabetes. Med Sci Sports Exerc. 2000;32(7):1345\u201360.","url":""}],"author":"","table_content":null,"medically_reviewed":"","show_updated_date_in_post":"Yes","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/485"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=485"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/485\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/487"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}