Type 2 Diabetes - Physical Activity to Help Seniors Lower Blood Sugar Levels and Body Fat!
A study published in the journal Diabetes Care August 2010, lends credence to the idea that physical activity is a good way to prevent and control Type 2 diabetes.
Researchers from the Department of Epidemiology at the University Medical Center of Groningen, University of Groningen in The Netherlands looked at 28,946 Chinese people over the age of 50.
The study took place from 2003 through to 2008.
The Body Mass Index: Body mass index (BMI), waist circumference, and the ratio of waist size to hip size were greatest in those with Type 2 diabetes:
org has a set of recommendations for exercises for seniors who want to increase their physical activity but don't know where to start.
They include:
Enjoying the outdoors by strolling every day is also a pleasant way to increase your physical activity level to help lower blood sugar levels and body fat.
The National Institute on Aging in the United States recommends that people over 50 check with their doctors before beginning exercise, particularly if they suffer from any new health complaints:
Holding your breath can raise your blood pressure.
The use of safety equipment such as a bicycle helmet is also recommended.
Drinking fluids is important...
many seniors do not feel thirsty when they become dehydrated.
Another tip is to bend forward from your hips rather than from your waist to avoid backaches.
Walking and light arm pumping are good ways to warm up muscles before giving them a workout.
For diabetics, Type 1 or Type 2, blood sugar levels should be taken into account before any exercise session is begun.
Exercise can lower blood sugar levels, so the Mayo Clinic recommends measuring your blood sugar level a half hour before beginning an activity.
If it is between 100 and 250 mg/dL (5.
5 to 13.
9mmol/L) exercise should be safe.
If it is below 100 mg/dL (5.
5mmol/L), try having a light snack with carbohydrates, such as crackers or fruit.
If your blood sugar is above 250 mg/dL (13.
9mmol/L), put off physical activity until it drops down within normal range.
Before beginning a program of physical activity, check with your doctor and plan what and how much activity you will achieve.
Physical activity results in improved insulin sensitivity and better control of your blood sugar levels.
Researchers from the Department of Epidemiology at the University Medical Center of Groningen, University of Groningen in The Netherlands looked at 28,946 Chinese people over the age of 50.
The study took place from 2003 through to 2008.
The Body Mass Index: Body mass index (BMI), waist circumference, and the ratio of waist size to hip size were greatest in those with Type 2 diabetes:
- waist to hip ratio most definitely showed the strongest association
- lack of vigorous exercise was also associated with Type 2 diabetes
- fasting blood sugar level was lowest in those who participated in the most physical activity
- among obese participants, especially those with large waist sizes, those with higher levels of physical activity had a lower risk of Type 2 diabetes than those with low levels of activity.
org has a set of recommendations for exercises for seniors who want to increase their physical activity but don't know where to start.
They include:
- wall push-ups
- chair squats
- biceps curls and
- weight training
Enjoying the outdoors by strolling every day is also a pleasant way to increase your physical activity level to help lower blood sugar levels and body fat.
The National Institute on Aging in the United States recommends that people over 50 check with their doctors before beginning exercise, particularly if they suffer from any new health complaints:
- dizziness
- shortness of breath
- chest pain, irregular heart beats or blood clots
- infections or fever,
- muscle aches
- foot or ankle sores
- joint pain or swelling
- eye problems
- hip or back surgery.
Holding your breath can raise your blood pressure.
The use of safety equipment such as a bicycle helmet is also recommended.
Drinking fluids is important...
many seniors do not feel thirsty when they become dehydrated.
Another tip is to bend forward from your hips rather than from your waist to avoid backaches.
Walking and light arm pumping are good ways to warm up muscles before giving them a workout.
For diabetics, Type 1 or Type 2, blood sugar levels should be taken into account before any exercise session is begun.
Exercise can lower blood sugar levels, so the Mayo Clinic recommends measuring your blood sugar level a half hour before beginning an activity.
If it is between 100 and 250 mg/dL (5.
5 to 13.
9mmol/L) exercise should be safe.
If it is below 100 mg/dL (5.
5mmol/L), try having a light snack with carbohydrates, such as crackers or fruit.
If your blood sugar is above 250 mg/dL (13.
9mmol/L), put off physical activity until it drops down within normal range.
Before beginning a program of physical activity, check with your doctor and plan what and how much activity you will achieve.
Physical activity results in improved insulin sensitivity and better control of your blood sugar levels.
