Fitness for baby boomers and seniors
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Diabetes and exercise guidelines

diabetes reportAccording to the American Diabetes Association in 2012 9.3% of the population had diabetes. Americans age 65 and older that number was 25.9%.

There are two types of diabetes

Type 1 – Juvenile diabetes

Type 2 – Hyperglycemia (Insulin resistance)

There are a number of factors that must be taken into account when exercising with diabetes. Everything from proper foot care to monitoring your blood sugar before and after exercising. Aside from working with a personal trainer to help structure your workouts specifically for your health condition, you may also want to consider working with a dietitian to help you create and manage your food choices.

Exercise creates an “insulin effect.” Meaning that exercise helps your body increase your body’s ability to absorb insulin.  It is possible to create a double insulin effect, by the combination of taking your insulin and exercising. By checking your blood sugar levels before and after you exercise will help you understand how your exercise routine and intensity is effecting your bodies ability to absorb insulin and sugar.

 

stretching outGoal should be daily or near daily activity

If blood sugar is above 240 and there is ketones in your urine - do not exercise

Inspect your feet (Check between toes/ Trim nails)

If your blood sugar is below 100 before you exercise, you may want to have a small snack before starting your exercise program.

Wear absorbent socks

Have snack available to you at all times in case your blood sugar levels drop too much during or after exercising

Make sure you replace your carbohydrate levels within 30 min post exercise

strength buildingImprove health and function

Increase stamina

Monitor blood sugar levels to learn what level of intensity is proper for your specific fitness condition

rowing to warm upAerobics - start slowly, spend first few minutes gradually building up your pace and intensity

Weight lifting - start with light weight and high reps. Make sure you have good range of motion

Start with big muscle groups when exercising

Try working out in ten minute segments and see how you feel; especially if you have not exercised in a while.

exerciseExercise Frequency 4-6x a week

Exercise Intensity 40%- 80% Max Heart Rate

Exercise Duration - 20-60 minutes

Walking or aquatics

Strength Training
2-3x a week / 10-15 reps per set / 1-3 Sets

Start with just body weight and progress to machines

 

Flexibility

2-3x a week

Stretch to the point of tension

10-30 seconds

Static hold

DISCLAIMER

Important: The information on this site is not intended to treat or diagnose any injuries, illness or any type of acute or chronic conditions. Always consult your physician before starting any exercise program or any type of treatment for any type of health condition.