Diabetes Exercise

Diabetes Exercise Guide for Seniors


Exercise and physical activity are important activities that can help you maintain good health and prevent or manage a range of diseases and conditions. Exercise can also help you feel better emotionally, sleep better, and boost your energy levels and overall mood. Diabetes patients are advised to engage in at least 30 minutes of moderate-intensity exercise every day, as recommended by the American Diabetes Association (ADA). What constitutes moderate intensity? The ADA recommends that you talk to your health care provider about exercise intensity levels to find out what’s right for you.

Choosing an exercise program

When choosing an exercise program, start with the type of fitness activity that you enjoy and can commit to doing on a regular basis. If you’re not sure where to start, consult your healthcare provider or talk with your family doctor. There are many factors to consider when making this decision, but some points to keep in mind are: what time of day is best for me? What type of physical activity am I interested in? What types of physical activities do I have access to? 

If there is one thing that all people can agree on, it’s that exercise is important for healthy living, so take the time to find a program that fits your lifestyle and makes you excited about being active!

Know your limits

When it comes to exercise and diabetes, it is important to know your limits. While it may seem like a good idea to do more, the truth is, that you are doing more harm than good. Your blood sugar levels will drop, and you will feel tired, dizzy, and lightheaded. Make sure to talk with your doctor before starting any type of new physical activity so they can prescribe an appropriate exercise plan that includes some safe physical activities for people with diabetes. At this time, there is no cure for Type 2 Diabetes;  However, lifestyle changes such as eating healthy and exercising regularly can help keep blood glucose levels from getting too high or too low. If you have Type 1 Diabetes, insulin shots may be required to control the disease in order to avoid life-threatening complications.

Understand realistic goals

The key to exercising with diabetes is knowing your limits and setting realistic goals. It’s important to first talk with your doctor about how much exercise you can do. Before starting a routine, you should also find out if you need any special equipment or medications. Once you have those questions answered, it’s time to start thinking about what type of physical activity interests you the most. 

What are some activities that may interest a senior who wants to exercise? Some things that might work for this person include walking, cycling, water aerobics, gardening, yoga, and strength training. The idea is to find something enjoyable for this person, so they’ll want to stick with it for the long term. 

People with diabetes often get discouraged from working out because they feel tired, hungry, or weak during the day. But there are ways to get around these problems without giving up on your workout plan: 

  • Eating more high-fiber foods like whole grains, beans, and vegetables instead of white bread and pasta will help prevent blood sugar spikes throughout the day. 
  • If needed, eat small portions of healthy snacks throughout the day to keep energy levels up (a handful of nuts in addition to a yoghourt could be enough). Avoiding sugary foods will help keep blood sugar under control and keep weight in check.

Diabetes exercise for Seniors

The following is a list of diabetes-friendly exercises that can be done without the fear of complications and side effects. 

1) Walking 

Walking is one of the most basic forms of exercise, but it also happens to be one of the most beneficial. All it requires is putting on your shoes and walking for an extended period of time. The best part about this form of exercise? It can be done anywhere, anytime. 

2) Yoga 

Yoga has been shown to lower blood sugar levels, manage weight, and improve mental health in seniors with diabetes. Plus, yoga offers a slew of other benefits, such as increased flexibility, reduced joint pain from arthritis (or other conditions), increased circulation, reduced stress levels, and an improved overall quality of life. 

3) Tai Chi 

A study found that tai chi significantly lowered fasting blood glucose levels in people with type 2 diabetes after only six weeks. In addition, tai chi had a positive effect on body fat distribution and waist circumference among all participants. 

4) Strength Training 

Studies have shown that regular strength training may reduce insulin resistance by increasing muscle mass, which helps to regulate glucose metabolism. In turn, this promotes healthy ageing and helps prevent chronic diseases associated with ageing, like heart disease or cancer. 

5) Swimming 

Swimming is another excellent form of exercise because it doesn’t put any strain on bones or joints while providing low-impact aerobic activity. 

What’s more? There are so many great diabetes exercise tools available today! Below are some of our favourites: 

  • Activity monitors help you keep track of your physical activity throughout the day and night. They measure steps taken, calories burned, distance travelled, minutes spent sitting still, and awake time. Activity monitors are especially useful for people who want to lose weight or increase their physical activity level. 
  • Standers provide stability when standing up from a seated position which reduces the risk of falling over when getting out of bed or chair. Standers also come in handy if you need to sit down but don’t want to get off the toilet seat! Standing desks allow you to stand while working at a desk instead of sitting all day long! An added bonus?

The roles of diet and medications in diabetes management

One way to prevent diabetes or manage the disease is through regular exercise. Diet and medication also play a significant role in managing diabetes. These three components are often combined for an integrated approach to diabetes management. Careful monitoring of blood sugar levels, body weight, and blood pressure helps to identify when lifestyle changes are needed. Your doctor can help you determine the best course of action for your particular situation. As with any chronic illness, there’s no single treatment that works for everyone. The key is working together with your doctor and developing an individualised plan that fits your needs.

In Conclusion

It is important to get regular exercise for those with diabetes. However, it is even more important for seniors who have diabetes. This is because the risk of developing heart disease and other chronic conditions increases as you age. When people don’t get enough exercise, they tend to put on weight, which can make their blood sugar levels unstable, leading them to feel tired all the time and less able to do things around the house or in social situations. So what can seniors do to stay healthy while having diabetes? There are many things you can do, including: walking briskly for 20 minutes a day; taking up an aerobic exercise class like water aerobics; taking dance lessons at a senior center; and so much more!

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