3 SENIOR CITIZENS EXERCISES FOR THE DIABETICS TO KEEP THE BODY HEALTHY
30 minutes of Diabetic Exercises for Seniors Citizens
Developing diabetes and diabetes-related complications such as cardiovascular diseases, kidney problems, nerve damage, and many more are very common in seniors. Diabetes is of two types, type-1, and type-2.
Type-1 is mostly found in children and young adults where the body does not make insulin. Older people are most likely to develop type-2 diabetes. It is when the body does not produce or use insulin properly.
Chances of acquiring type-2 diabetes are higher if you are overweight, inactive, or have a family history of diabetes.
Some methods to control and prevent diabetes are: –
- Do not consume food with added sugar.
- Give your body fresh and unprocessed fruits, vegetables, and meat.
- Anxiety and stress cause blood sugar levels to rise. Cortisol is released which negatively affects blood sugar. Try out meditations and have a good sleep to keep your stress levels low.
- Physical activity is very necessary for the body no matter one’s age. It helps the cells to use up the sugar stored in them, keeping the body healthy.
- Walking is very important and it should be practiced every day.
Exercising for at least 30 minutes for a minimum of five times a week is extremely important. It keeps body weight in check, reduces health risks, strengthens your muscles and bones, and helps you live longer with great health. It is not only done to tone one’s body but to also improve everyday skills like stability, balance, strength, flexibility, and endurance.
Some exercises for diabetics who are seniors more than 60 years which can be done in 30 minutes are given below: –
1) Brisk walking for 30 minutes
Walking for half an hour at a regular pace has quite a lot of benefits for diabetic seniors;
- Keeps your joints flexible.
- Reduces hypertension.
- Prevents osteoporosis and osteoarthritis as if strengthens your bones.
- Coordination and balance are improved.
- Energy levels and stamina are boosted.
2) Walking for 20 minutes and climbing stairs for 10 minutes
Climbing stairs strengthens your core muscles and improves endurance. It raises the heart rate immediately. This exercise for seniors works the heart muscles and keeps the heart healthy. It also improves your breathing and increases your stamina to perform other activities. Climbing stairs also improves your leg muscles, which is important when you have diabetes.
3) 15 minutes walking and 15 minutes of exercise
Exercises can be with seated or standing variations. You can do isometric exercises as those are simple and efficient. Some exercises for diabetics that are feasible for seniors are given below. A few of these exercises can be chosen and done for 15 minutes:
● You can start with normal stretching of the arms and the legs. Rolling your wrists and arms in clockwise then anticlockwise directions.
● Shoulder and upper back stretch- raise your right arm and touch your left shoulder. Press your right elbow towards your chest with your left palm. Hold for 20 seconds. Repeat this with your other arm.
● While sitting, ankle rotations can be done in both clockwise and anticlockwise directions.
● Toe taps, heel raises, and lifting your knees can also be done by senior citizens while sitting on a chair. Repeat every 20 times.
● Keeping your feet flat on the ground and shoulders relaxed, slowly turn your head from left to right and vice versa and hold for 10 seconds on each side. Repeat it 5-6 times.
● You Senior citizens with diabetics can also stretch their upper back while sitting on a chair. Hold your arms up and out in front at shoulder height, with your palms facing outward and the backs of your hands pressed together. Shoulders should be relaxed. Stretch your fingertips out until you feel a stretch. Hold the position for 10-15 seconds. Repeat it 3-5 times.
● Water bottles can be used in place of dumbbells for weightlifting. Hold the bottles in your hands and lift them 15-20 times.
● Senior diabetics can practice balancing exercises to keep themselves fit. To practice balancing, hold on to the back of a chair, and lift your right foot and stand on your left foot. Balance as long as you can then switch legs.
● Single limb stance with arms- this improves physical coordination. Stand with your feet together and arms by your side. Slowly lift your left hand over your head and left foot a little above the ground. Hold the position for 10 seconds. Repeat the same on the right side.
● Jogging in one place at least 30 times is a great exercise for seniors.
● Shoulder rolls can be done while being seated or while standing.
● Another exercise that can be practiced by senior citizens that are diabetic is to make your fingers climb the wall until they are above your head and then walk them back down.
● Calf stretches- put your hands on the wall at eye level. Place your left leg behind your right leg. Keep your left heel on the floor and bend your right knee. Stretch for 15 seconds. Repeat the same with the other leg. Do at least 4 rounds.
Before starting any exercise routine, you should always consult a doctor. Inactivity increases with age. As per research, by the age of 75, one in two women and one in three men engage in no physical activity and it leads to many complications. Exercising regularly will make you healthier and fitter. It is vital for people of all ages as it plays a major role in keeping the mind and body healthy.