1. This site uses cookies. By continuing to use this site, you are agreeing to our use of cookies. Learn More.
  2. Get the Diabetes Forum App for your phone - available on iOS and Android.
    Dismiss Notice
  3. Guest, we'd love to know what you think about the forum! Take the Diabetes Forum Survey 2019 »
    Dismiss Notice
  4. Diabetes Forum should not be used in an emergency and does not replace your healthcare professional relationship. Posts can be seen by the public.
    Dismiss Notice
Dismiss Notice
Find support, ask questions and share your experiences. Join the community »

Exercise Videos for over 50’s

Discussion in 'Prediabetes' started by Saur, Jul 15, 2019.

  1. Saur

    Saur · Well-Known Member

    Messages:
    85
    Likes Received:
    18
    Trophy Points:
    8
    Dear members,
    Advise will be welcome regardless of your age but I have not been very active in my life. Due to the diagnosis of Pre diabetes which is a wake up call, I would like to try to get healthy. I am not keen on very vigorous exercise which I think will be too much for me. It’s better to start slowly and then progress.

    I have read so many of the posts in the forum where people have progressed so well and have their Diabetes under control/or are in remission. I am sure this must be due to a good diet as well as exercise.
     
    • Friendly Friendly x 1
  2. Goonergal

    Goonergal Type 2 · Moderator
    Staff Member

    Messages:
    5,910
    Likes Received:
    13,553
    Trophy Points:
    198
    Hi @Saur for a non-insulin dependent type2 or person with pre-diabetes, diet will be the single biggest influence on blood glucose control.

    Exercise can help and will likely bring other benefits, but as the saying goes, you can’t out-run a poor diet.

    Having said that, exercise can be fun. Personally I built up just by gradually increasing my walking - easy to build into your life and no need for any expensive equipment, videos or planning.
     
    • Agree Agree x 3
    #2 Goonergal, Jul 15, 2019 at 8:02 PM
    Last edited: Jul 15, 2019
  3. Mbaker

    Mbaker Type 2 (in remission!) · Well-Known Member

    Messages:
    3,306
    Likes Received:
    8,314
    Trophy Points:
    178
    Walking I believe is the best starting exercise. Progression is easy with either distance, double time or depending on your route pushups.

    I have read that the legs are more insulin resistance than the upper body, so how about lunges and squats. These are great exercises with minimal injury risk, perhaps after a walk. Again easily progressed by pulsing to fatigue and sets. Building muscle will also decrease insulin resistance.

    Once all of the above is too easy, you can add dumbbells in hand to the leg workouts, and use these for some upper body as well. A final progression could be power lifting.
     
    • Like Like x 2
  4. therower

    therower Type 1 · Well-Known Member

    Messages:
    3,334
    Likes Received:
    4,404
    Trophy Points:
    198
    @Saur. A search on YouTube for Glucosezone may offer some ideas. Specially designed workouts for people with diabetes.
    Easy going, home based and a good starting point.
    Good luck.
     
    • Like Like x 1
    • Friendly Friendly x 1
    • Useful Useful x 1
  5. Rachox

    Rachox Type 2 (in remission!) · Moderator
    Staff Member

    Messages:
    8,679
    Likes Received:
    10,507
    Trophy Points:
    198
    When I was first diagnosed I did very little exercise as I have arthritis and was waiting for surgery on my feet, so my initial weight loss and return to normal blood sugars was done by diet alone. Now over two years down the line with both feet fixed I have increased my step count slowly just walking round the local park for longer and longer. More recently I have resumed swimming which I enjoyed when I was younger. This was helped by a local scheme for diabetics which gave me six free swims at a local pool, one I didn’t know about before which is lovely and warm so perfect for my dodgy joints!
     
    • Like Like x 2
    • Agree Agree x 1
    • Useful Useful x 1
  6. Saur

    Saur · Well-Known Member

    Messages:
    85
    Likes Received:
    18
    Trophy Points:
    8
    Thankyou.
     
  7. Mr_Pot

    Mr_Pot Type 2 · Well-Known Member

    Messages:
    2,670
    Likes Received:
    1,304
    Trophy Points:
    178
    My dog is my personal trainer.
     
    • Like Like x 3
    • Agree Agree x 2
    • Winner Winner x 2
    • Funny Funny x 1
  8. Saur

    Saur · Well-Known Member

    Messages:
    85
    Likes Received:
    18
    Trophy Points:
    8
    I wa
    I don’t know how to swim, also wear glasses. I don’t think you can go in the pool with glasses due to H& S. walking is good.
     
    • Hug Hug x 1
  9. Diakat

    Diakat Type 1 · Moderator
    Staff Member

    Messages:
    4,274
    Likes Received:
    3,580
    Trophy Points:
    198
    Swimming would be good to start as it is non impact.
    @NicoleC1971 might have some ideas as she runs an exercise group for T2s.
    Otherwise YouTube search for low impact or beginners workouts.
     
  10. Saur

    Saur · Well-Known Member

    Messages:
    85
    Likes Received:
    18
    Trophy Points:
    8
    Thankyou
     
  11. Diakat

    Diakat Type 1 · Moderator
    Staff Member

    Messages:
    4,274
    Likes Received:
    3,580
    Trophy Points:
    198
    Ignore my swimming comment then!
     
  12. Saur

    Saur · Well-Known Member

    Messages:
    85
    Likes Received:
    18
    Trophy Points:
    8
    Thankyou.
     
  13. NicoleC1971

    NicoleC1971 Type 1 · Well-Known Member

    Messages:
    1,357
    Likes Received:
    951
    Trophy Points:
    173
    Hi Saur

    There is some great advice on this thread namely that diet will be the best way to see improvements in your blood glucose and that starting something (anything that gets you moving) is as simple as putting on some walking shoes /dancing shoes/gardening gloves,,,,
    What is preventing you from getting going?
    I think it is important to build consistency before you worry about intensity (vigorous or very frequent exercise) though you should aim for 150 mins. moderate exercise per week eventually plus 2 sessions involving resistance e.g. use of muscles. Note that this does not have to mean using dumb bells or gym machines but could just be your own body weight or a stretchy band.
    The latter is something that the over 50s do sometimes neglect for fear of injuring themselves or a lack of confidence about what to do. However research has shown that training your muscles (legs, chest, back and shoulders) helps your body deal with the glucose (starch plus sugars) that you are eating and so can prevent development of diabetes but you do still need to pay attention to eating less bread, rice, pasta etc.
    Walking for Health run local walking groups in England (free) and getting social is a good way to nail an exercise habit. There are even walking football and rugby initiatives.
    https://www.walkingforhealth.org.uk/walkfinder
    Here's a link to a good 5 minute kitchen workout you can try here and now (5 minutes)
    I like this because it uses a kitchen worktop and a bottle of wine as a weight!


    Hope you will let us know how you get on!
    ps I do run a type 2 walk and talk group in Surrey plus am a trainer so feel free to ask if you have any concerns about getting going.
     
    • Like Like x 3
  14. Saur

    Saur · Well-Known Member

    Messages:
    85
    Likes Received:
    18
    Trophy Points:
    8
    I really like the five minute kitchen workout video, plus the local walks. I had my bunion operation and couldn’t put pressure on my right foot. My body feels lazy but my mind is telling me to move and do some exercises.
     
  15. NicoleC1971

    NicoleC1971 Type 1 · Well-Known Member

    Messages:
    1,357
    Likes Received:
    951
    Trophy Points:
    173
    Hope your foot is better now and glad to hear you got going. The guy in the video is a GP who featured on Doctor in the House including a few diabetes type 2 reversals via movement and diet (you can also watch those episodes on You Tube for further inspiration). Nothing faddy!
     
  16. Saur

    Saur · Well-Known Member

    Messages:
    85
    Likes Received:
    18
    Trophy Points:
    8
    Thankyou
     
  17. Robinredbreast

    Robinredbreast Type 1 · Oracle

    Messages:
    16,794
    Likes Received:
    25,885
    Trophy Points:
    298
    I am 61 and have always been active, so my daughter bought me a Firbit for Mother's day. I have done 21.568 steps today and happy with that. I try to do stretches in the morning and touching my toes too.
     
  18. Saur

    Saur · Well-Known Member

    Messages:
    85
    Likes Received:
    18
    Trophy Points:
    8
    I got a long way to go. Thankyou for sharing.
     
    • Friendly Friendly x 1
  19. Cricket_Balls

    Cricket_Balls Type 2 · Member

    Messages:
    7
    Likes Received:
    6
    Trophy Points:
    23
    Just a thought on swimming: goggles (which you can even get with 'prescription lens').
    I always hated swimming @ school - the chlorine affected me badly - but earlier this year I got some goggles (approx £20), had a few swimming lessons & surprised myself by finding I could swim breaststroke easily & crawl OKish. I've since got a pair of prescription lens goggles. Also, swimming is very 'low impact ' for anyone, like me, with dodgy knees

    That's got me thinking: why not play cricket in swimming pools? You heard it here first.........!
     
    • Friendly Friendly x 1
  20. Saur

    Saur · Well-Known Member

    Messages:
    85
    Likes Received:
    18
    Trophy Points:
    8
    I got my glasses from boots, I am sure they don’t do the goggles. I can ask again but due for a another eye test which will cost me. £20.00 is not bad at all for the goggles. Cricket also sounds fun.
     
  • Meet the Community

    Find support, connect with others, ask questions and share your experiences with people with diabetes, their carers and family.

    Did you know: 7 out of 10 people improve their understanding of diabetes within 6 months of being a Diabetes Forum member. Get the Diabetes Forum App and stay connected on iOS and Android

    Grab the app!
  • Tweet with us

  • Like us on Facebook