• 6 months ago

    Exercise for older diabetics

    I'm curious as to what daily exercises some of our older diabetics (60 and older) find effective in helping manage their A1C without breaking their back. I already walk 2 miles a day and keep a relatively healthy diet, but my most recent A1C was 7.7. Any help is appreciated.

Responses

  • 6 months ago

    RE: Exercise for older diabetics

    Hi, Gloria, good question.

    I'm 63 M and I reversed my T2 Diabetes, 12 years ago. Yes, you read that, correctly. I haven't tested higher than 5.5 since 2006.

    Diet is very important and fitness is, too. I walk, outdoors, 2 miles, shadow box for 25 minutes and walk in place while watching youtube golf videos after waking for 30 minutes. None of my routines are daily exercises are difficult or excessively rigorous. I like to build a light sweat after each of my indoor workouts, though. The key is simple. Do something you enjoy and perform, everyday.

    If you wish to lower your A1C (without taking prescription meds) you be well advised to perform daily habits that "reverse" insulin resistance. Diabetes is about your body's cells "resisting" the effects of insulin in your blood stream, thereby, preventing the entrance of glucose into the cells. So, the goal is to regain insulin sensitivity.

    Here, are a few of the things I practice, everyday (ie. "habit")
    1. I make my own meals utilizing fresh whole, healthy foods (I don't trust restaurants to look out for my health)
    2. I drink 96 ozs (3/4 gallon) of water, daily
    3. I workout, 24/7/365
    4. I use no table sugar.
    5. I started eating 2 meals a day (TMAD); 18hrs intermittent fasting
    6. I use no supplements, vitamins, drugs or alcohol
    7. I'm semi-retired and a care-giver, too.
    8. I drink apple cider vinegar and consume fermented/pickled vegetables, daily (natural pro & prebiotics).
    8. I focus on getting quality sleep (I conquered my sleep apnea) & I never, ever use an alarm clock (because I wake the same time, everyday, anyway)!


    If you have weight to lose, Gloria, then, this is your chance to understand what Type 2 Diabetes really is and how and why you have it. Type 2 Diabetes has several names...insulin resistance, metabolic syndrome, autoimmunity...but, at the end of the day, the only name that matters is "Inflammation".

    Your body has built up systemic toxins, over the years, that it can no longer neutralize, excrete or repair. Why? Because, we're old(er) and our bodies have gradually deteriorated and lost efficiency. Also, much has to do with normal aging hormonal reductions, as well. In other words, everything works/moves slower for people our age.

    When you increase your body's hydration, when you exercise, when you stop polluting your body with alcohol, drugs, processed
    food, when you focus on shedding unnecessary stress in your life and, most importantly, when you understand the critical role sleep plays in controlling disease...

    you lower inflammation...
    you regain insulin sensitivity...
    you lower your A1C...
    you eliminate all other metabolic diseases, too (cancer, hypertension,
    arthritis, high cholesterol, depression, Alzheimer's,tc), IBS, etc, etc)...

    Lastly, after you've successfully lowered your A1C for 12 consecutive years, as I have, you realize that "aging" is not normal, at all. Aging is an inflammatory disease just like T2D.



    Recently, I had developed shoulder pain and it was deep in the joint. I incurred no injury and, so, I self diagnosed the condition as common "impingement". I did a 7 day water fast and the pain disappeared by the 5th day. Gone! I lost 9 lbs, too. Despite all my "healthy" habits & diet, despite having zero health conditions, despite being slightly below normal weight, I still suffered from "inflammation". The weight loss and disappearance of my shoulder pain proved, it.

    My point is this: the key word in your post, above, is "RELATIVELY". The phrase, "healthy diet" in America is entirely meaningless, imo. I urge people not to use it! There aint no such thing.

    Do a water, only, fast for a week, then, tell me I'm wrong...
  • 2 months ago

    RE: Exercise for older diabetics

    I too have type 2 diabetes and am almost 66 years old. I was experiencing the same issues. I told the Dr. that I had to practically stop eating to get my blood sugar down from the high 100's. Not sure what caused my control to work, if it was the Dr. changing me to the Ozempic pen or if it was the fact that I went Gluten free. But my blood sugar morning went from almost 200 to low 100's or even the 90's. I went gluten free when I read about stomach issues, which I was experiencing even with taking omeprazole for reflux. I walk regularly as well as do resistance weights on a Bowflex every other day religiously. I have had the same routine now for over two years and going on Ozempic pen and gluten free was the only change. My issue now is the sling shot blood sugar crash if I don't adjust my carb intake after exercise to keep from crashing. It is a fine balance act. BTW I don't have stomach issues anymore. I also have arthritis in my elbows and back the motivate me to exercise to minimize the ravaging effects. I read about some people have reactions from gluten that cause an autoimmune issue to attack joints....it worked for me, food for thought. I thought I'd give it 3 days to see if anything changed...it did.
      • 2 months ago
        I believe the primary source of inflammation in most seniors, today, is related to stomach and digestive issues.

        #1 Sugar
        #2 Poor digestion
        #3 Alcohol and drugs

        Too much sugar wrecks liver function. Period. Many seniors are aware of this; they do nothing, anyway. As the saying goes, "The definition of insanity is doing the same things, over and over, but expecting different results." Well, if you consume a lot of sugar and eat a lot of processed foods, I don't care how much exercise or what type you perform, it aint going to amount to much difference, anyway.

        If there is too much on-going inflammation in the gut (sugar, gluten alcohol, drugs), this will methodically wreak havoc on the liver. Once the liver starts to fail, you will start to develop blood sugar issues (especially if overweight!). The key to reversing this problem is to cleanse and rejuvenate the liver. Well, how the hell do you do that?

        Proper diet (raw, fiber, fresh), plenty of rest and, most of all, water, water, water, water, water, water, water,,,,,,,.

        I'm willing to bet, there is no (T2) diabetic that's asked a question on this board, that drinks more than 100 ozs of water, EVERY DAY.

        ...None. Zero.

        If the liver falters, blood sugar will go down the tubes, too. Why? Because, the liver controls so many hormones related to digestion and metabolic control, that's why!

        What aids proper digestion and cleanses all internal systems?

        Water. And, the worst shape your in, the more water you need to drink!

        I'm 63 (m,5'10, 171 lbs). I reversed my T2Diabetes a dozen years, ago.
        I drink a minimum 140 ozs of water a day, not including coffee.

        Water is the best anti-inflammatory and digestive aid for all living species on the planet and, the older we get, the more critical water becomes. But, guess what happens when we get older, boys and girls?

        We drink LESS water because, as we age, we LOSE our sense of thirst. Now, do you see why your doctor always asks, "Are you drinking enough water, daily?"...



        Over 100 ozs...C'mon, can I see a show of hands?
        (crickets....). Exercise is important, sure. I walk a minimum 13, 200 steps, daily (6 miles). But, after all my observations and experience in reversing T2D, diet and WATER are, hands down, more impactful
        to restoring normal blood glucose control. (btw, green tea in place of water is even better, I might add.)
      • 2 months ago
        That would depend on HOW you went gluten-free ... If you meant that you cut bread and pasta from your diet completely then, yes, that would lower your glucose levels (try getting rid of rice and potatoes too and see what that does). On the other hand, if you simply replaced gluten-rich food with gluten-free options, that likely wouldn't help because nearly all gluten-free options have higher glycemic indexes than their gluten-containing equivalent. Bummer, eh?
  • 2 months ago

    RE: Exercise for older diabetics

    You Can’t Live Without Nitric Oxide, N-O! And you are likely N-O deficient. Look for the warning signals you need more N-O - fatigue, unhealthy blood pressure, and the silent danger of deficiency is not feeling anything. If your doctor has told you to need to watch your blood pressure levels, faced with circulation & blood flow issues or know that you have higher risk factors, then getting the right levels of Nitric Oxide may help support cardiovascular function, circulation, healthy blood pressure, arterial function, and more. It has never been easier to care for your heart health!
  • 1 month ago

    RE: Exercise for older diabetics

    I am 64, still actively working as a nurse at the local VA, exercise 6 of 7 days, doing cardio 3 days and weights 3 days. When it is nice outside, I walk.... do you live near someone you can talk to/walk with, compare notes with, you know, have a buddy to share everything with ?? I don't either, but am looking... I think that would be really beneficial for both. What do you think about that ? What and how much you eat is also very helpful in keeping that Hgb A1C down...