| A study published in the journal Diabetes Care | | | | complaints: |
| August 2010, lends credence to the idea that | | | | - dizziness |
| physical activity is a good way to prevent and | | | | - shortness of breath |
| control Type 2 diabetes. | | | | - chest pain, irregular heart beats or blood clots |
| Researchers from the Department of | | | | - infections or fever, |
| Epidemiology at the University Medical Center of | | | | - muscle aches |
| Groningen, University of Groningen in The | | | | - foot or ankle sores |
| Netherlands looked at 28,946 Chinese people over | | | | - joint pain or swelling |
| the age of 50. The study took place from 2003 | | | | - eye problems |
| through to 2008. | | | | - hip or back surgery. |
| The Body Mass Index: | | | | The Institute also recommends safety |
| Body mass index (BMI), waist circumference, and | | | | precautions, such as beginning slowly and building |
| the ratio of waist size to hip size were greatest in | | | | up activity levels gradually and not holding your |
| those with Type 2 diabetes: | | | | breath while exercising. Holding your breath can |
| - waist to hip ratio most definitely showed the | | | | raise your blood pressure. The use of safety |
| strongest association | | | | equipment such as a bicycle helmet is also |
| - lack of vigorous exercise was also associated | | | | recommended. |
| with Type 2 diabetes | | | | Drinking fluids is important... many seniors do not |
| - fasting blood sugar level was lowest in those | | | | feel thirsty when they become dehydrated. |
| who participated in the most physical activity | | | | Another tip is to bend forward from your hips |
| - among obese participants, especially those with | | | | rather than from your waist to avoid backaches. |
| large waist sizes, those with higher levels of | | | | Walking and light arm pumping are good ways to |
| physical activity had a lower risk of Type 2 | | | | warm up muscles before giving them a workout. |
| diabetes than those with low levels of activity. | | | | For diabetics, Type 1 or Type 2, blood sugar |
| Physical Activity Is Medicine: | | | | levels should be taken into account before any |
| Familydoctor.org has a set of recommendations | | | | exercise session is begun. Exercise can lower |
| for exercises for seniors who want to increase | | | | blood sugar levels, so the Mayo Clinic |
| their physical activity but don't know where to | | | | recommends measuring your blood sugar level a |
| start. They include: | | | | half hour before beginning an activity. If it is |
| - wall push-ups | | | | between 100 and 250 mg/dL (5.5 to 13.9mmol/L) |
| - chair squats | | | | exercise should be safe. If it is below 100 mg/dL |
| - biceps curls and | | | | (5.5mmol/L), try having a light snack with |
| - weight training | | | | carbohydrates, such as crackers or fruit. If your |
| Senior Centers often have low impact aerobics | | | | blood sugar is above 250 mg/dL (13.9mmol/L), |
| and water aerobics classes. Enjoying the outdoors | | | | put off physical activity until it drops down within |
| by strolling every day is also a pleasant way to | | | | normal range. |
| increase your physical activity level to help lower | | | | Before beginning a program of physical activity, |
| blood sugar levels and body fat. | | | | check with your doctor and plan what and how |
| The National Institute on Aging in the United | | | | much activity you will achieve. Physical activity |
| States recommends that people over 50 check | | | | results in improved insulin sensitivity and better |
| with their doctors before beginning exercise, | | | | control of your blood sugar levels. |
| particularly if they suffer from any new health | | | | |