How Can Seniors Use Exercise to Lower Blood Sugar

For elderly individuals managing diabetes, maintaining blood sugar control involves a combination of diet, physical activity, and medication. Among these, diet and exercise form the foundation, with exercise playing a crucial role. There are several types of exercise that can benefit seniors with diabetes, including aerobic exercise, resistance training, and moderate-intensity interval workouts. However, aerobic activities are often emphasized as the most suitable and sustainable choice for older adults.

Recommended Types of Exercise

Examples of effective aerobic exercises include brisk walking, jogging, swimming, tai chi, and practicing the Eight Pieces of Brocade (Baduanjin). These forms of movement are gentle on the joints and can be easily adapted to individual fitness levels. For most seniors, brisk walking or light jogging at a pace of approximately 80–100 meters per minute is ideal. To achieve optimal results, it's recommended to engage in 30 minutes of moderate-intensity aerobic activity five days a week, totaling at least 150 minutes per week.

Why Aerobic Exercise Is Preferred

Unlike high-intensity anaerobic exercises, aerobic activities help improve cardiovascular health, enhance insulin sensitivity, and reduce blood sugar levels without causing excessive strain. Anaerobic exercises such as sprinting or heavy weightlifting can lead to lactic acid buildup, which may worsen diabetic complications and should generally be avoided by elderly patients.

Safe Resistance Training Options

Resistance training can also be beneficial when done appropriately. Light strength exercises using resistance bands, small weights, or bodyweight exercises like seated leg lifts can help maintain muscle mass and improve glucose metabolism. However, for individuals over the age of 80 or those with balance or joint issues, more intense resistance exercises such as squats or lifting heavy dumbbells are not recommended. Instead, low-impact alternatives like tai chi or Baduanjin offer gentle strength-building benefits with minimal risk.

Timing and Precautions for Exercise

It's essential to consider the timing of physical activity to prevent hypoglycemia. Seniors should aim to exercise about 30 minutes to an hour after meals, allowing for proper digestion and stable blood sugar levels. Exercising on an empty stomach or right before eating should be avoided to reduce the risk of low blood sugar episodes.