Older adults can face several obstacles when trying to do different physical activities. Because of old age, the joints are more prone to wear and tear, muscle mass declines over time, and discomfort and pain can be common problems.
In the aging population, exercise is a valuable asset to good overall health. Being physically active can help the mind function clearer, decrease the risk of falls, and boost mental health, and well-being. It also makes diabetes easier to handle.
But, in seniors with pre-existing conditions, every fitness routine should be tailored to their needs. Everyone has different health conditions that can affect their exercise goals. Such as chronic pain, arthritis, heart disease, or high blood pressure.
So, it is best to consult with a specialist before you choose to do any physical activity with diabetes and other health conditions. With that being said, here are some recommended activities for older adults with diabetes that can make a worthy addition to your diabetes workout plan.
- Swimming
Swimming is the perfect activity for older adults.
According to studies, 16 weeks of regular swimming led to a notable reduction in blood sugar levels, body fat percentage, arterial blood pressure, body mass index, and lipids profiles in patients with type 2 diabetes.
It can be a great exercise for diabetes and high blood pressure, given the low risk of injury and low impact on the joints and muscles.
When older adults swim, they engage various muscle groups, meaning they are getting a full-body workout with each movement. Swimming is gentle on the joints, enhances flexibility, and boosts muscle tone. It can be beneficial for seniors with hypertension and can be enjoyed by obese older adults.
- Outdoor walking
Outdoor walking has considerable advantages for older adults and healthy aging. Experts often recommend that you walk outside regularly.
When you walk, you get the blood moving and you calm the mind. Walking also stabilizes blood pressure and mitigates LDL cholesterol.
Even for those who are slightly overweight, walking in nature can be a useful exercise for diabetic patients. It is a low-impact workout, which is easy to do for anyone who has led a sedentary lifestyle.
Evidence shows that exercise can curb the odds of cardiovascular disease, and osteoporosis, and enhance cognitive functioning.
To make outdoor walking safer for the elderly, it is best to use walking poles, especially for adults with balancing problems and painful joints. Walking poles offer stability and take the load off the joints, thus allowing you to walk longer without overexerting the body.
For someone who has been inactive for some time, it is best to do a 5 to 10 min warmup before walking. Go easy on your joints and muscles and stay within your comfort zone. Choose well-maintaining routes for walking, such as smooth roads. Routes with roots and rocks can be a tripping hazard.
- Resistance band training
Resistance training is a safe exercise modality for older adults when done properly. It can effectively improve insulin sensitivity and help control metabolic conditions.
When you use resistance bands to train, you force the muscles to move against tension. Your own body weight and the bands provide that tension. With regular training, you can work on your flexibility, resilience, range of motion, balance, coordination, and muscle strength.
This type of training can cater to various fitness levels. You can adjust the intensity level by picking lighter or medium resistance bands. It can also be performed in the comfort of your home or outside in your garden. Such exercises for the elderly with diabetes may include chest pulls, bicep curls, squats, chest presses, etc.
- Active stretching
Stretching exercises for diabetics can help manage or prevent diabetes-related joint issues. They can also boost circulation, flexibility, and glucose control.
When you are actively stretching, you can keep the joints flexible and prevent stiffness. Active stretching is done when you flex a muscle opposite to the target muscle. You then hold the position for around 10 seconds. You can do simple stretches, such as an active chest stretch, a triceps stretch, and a hamstring stretch.
Stretching for older adults should be done slowly and very gently. You can move into a stretch and stop when you start to feel slight tension. Ideally, you should do a couple of stretches before trying any other, moderate physical activity.
Talk to a doctor if you recently had an injury or surgery before you start stretching.
- Balance exercises
Balance exercises are activities good for diabetes.
Older adults should incorporate balance exercises into their workout plan, particularly if they struggle with peripheral neuropathy. These activities might aid in improving the loss of stability and feeling in the feet.
Research suggests that balance training is safe and effective and improves strength and balance in the lower extremities for adults over 50. When you work on your balance, you can boost your coordination and stability and actively reduce the chances of slips and falls.
Some of these exercises may include, balancing on one leg, lunges, and the tree pose. Although these exercises can be useful, it is critical to take the necessary precautions for older adults with a high risk of trips and falls.
Have something nearby that you can use to stabilize the body. It could be a wall or a chair. Ideally, you should have a personal trainer or someone else who can keep an eye on you. Don’t forget to take breaks from time to time.
- Yoga
Yoga is probably the best exercise for diabetes to do at home.
A yoga intervention for seniors is based on Hatha yoga. It uses gentle physical postures, including meditation and breathing exercises. Hatha yoga uses simple opening postures, such as the cow or cat pose. These measured movements are a great way for working on your stability, flexibility, and balance.
Older adults with diabetes can use yoga to manage their body weight, raise HDL cholesterol, and curb LDL cholesterol. For seniors who are new to yoga, it is best to have a qualified expert guide you through the process to curb the odds of slips and tumbles.