Type two Diabetes - Physical Activity to Help Seniors Lower Blood Sugar Ranges and Physique Fat!

A study published in the journal Diabetes Care August 2010, lends credence to the idea that bodily exercise is a good way to prevent and control Type two 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 more than the age of 50. The study took place from 2003 via 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 two diabetes:

• waist to hip ratio most definitely showed the strongest association


• lack of vigorous exercise was also associated with Type two diabetes


• fasting blood sugar level was lowest in individuals who participated in the most bodily exercise


• among obese participants, particularly individuals with large waist sizes, individuals with higher ranges of bodily activity had a decrease risk of Type 2 diabetes than individuals with low levels of exercise.

Bodily Exercise Is Medicine:

Familydoctor.org has a set of recommendations for exercises for seniors who want to improve their physical activity but don't know where to start. They include:

• wall push-ups


• chair squats


• biceps curls and


• weight training

Senior Centers often have low impact aerobics and water aerobics classes. Enjoying the outdoors by strolling every day is also a pleasant way to increase your physical exercise level to assist lower blood sugar levels and body fat.

The National Institute on Aging in the United States recommends that people more than 50 check with their doctors prior to starting 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 discomfort or swelling


• eye problems


• hip or back surgery.

The Institute also recommends safety precautions, this kind of as starting slowly and building up activity levels gradually and not holding your breath while exercising. Holding your breath can raise your blood pressure. The use of security equipment such as a bicycle helmet is also recommended.

Consuming fluids is essential... 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 methods to warm up muscles before giving them a workout.

For diabetics, Type 1 or Type 2, blood sugar levels ought to be taken into account prior to any exercise session is begun. Exercise can decrease blood sugar ranges, so the Mayo Clinic recommends measuring your blood sugar degree a half hour prior to beginning an exercise. If it is between 100 and 250 mg/dL (five.five to 13.9mmol/L) physical exercise should be safe. If it is below 100 mg/dL (5.5mmol/L), try having a light snack with carbohydrates, this kind of as crackers or fruit. If your blood sugar is above 250 mg/dL (13.9mmol/L), put off bodily activity until it drops down within regular range.

Prior to beginning a program of bodily exercise, verify with your physician and plan what and how a lot exercise you will achieve. Physical activity results in improved insulin sensitivity and better control of your blood sugar levels.

For more information check out Warning Signs for Type 2 Diabetes