• 1 month 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.


  • 1 month 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...