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8 Ways to Stay Active in Your 50s with Diabetes

0 2 years ago

When you have type 2 diabetes, regular exercise does more than keep you in shape. A daily workout can help lower your blood sugar and make your cells more sensitive to the effects of insulin. Becoming more active can also lower your A1C levels.

Staying fit has many other benefits, too. Diabetes increases your risk of heart disease. Exercise can help you manage your weight, reduce levels of LDL (bad) cholesterol, and boost levels of HDL (good) cholesterol — all of which are good for your heart.

The American Diabetes Association (ADA) recommends that adults with diabetes get at least 150 minutes of moderate to vigorous aerobic exercise a week. Combine that with two to three sessions of weight training weekly.

For older adults, the ADA also suggests doing flexibility and balance exercises two to three times a week.

Becoming more active doesn’t require an expensive gym membership. You don’t even have to leave your house. Here are some exercises you can try right at home.

Walking

Walking is one of the easiest aerobic exercises to do, and you don’t need any equipment — just your two feet. To ensure you’re getting the steps you need each day, take a 5- to 10-minute break from what you’re doing every 30 minutes and go for a walk outside or around your house.

Aim to get in at least 30 minutes of walking or another aerobic exercise each day.

You can walk in place, down the hall, up and down the stairs, or you can use a treadmill. Household chores that involve walking, like mopping or vacuuming, also count.


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