University of FloridaSolutions for Your Life

Download PDF 
Publication #FCS8613-Eng

Healthy Living for Elders: Exercise and Diabetes1

Sergio Romero2

Exercise is one of the best things you can do for your health. Exercise can help you control your blood sugar levels, reduce body fat, and decrease your risk of heart disease. Below are some tips to help you create a fun and healthy exercise program. Start today!

Being Physically Active Reduces the Risk of:

• Heart disease

• Diabetes

• Stroke

• High Blood Pressure

• Osteoporosis

• Depression

• Obesity

• Falls and bone fractures

It can also help you sleep better, improve posture and balance, maintain independent living, and improve quality of life.

Before Starting to Exercise:

Talk to your doctor. He or she may want you to have a physical exam. Your doctor can suggest exercises that are best for you.

Getting Started

• Start slowly and build up.

• Find activities that you enjoy.

• Accumulate 20-40 minutes of moderate activity on most days of the week.

• Drink plenty of fluids.

• Warm up before you start, and cool down at the end of your exercise routine.

• Stretch before and after exercising.

Exercise Recommendations for People with Diabetes:

• Get a thorough medical exam before you start.

• Check your blood sugar before and after exercise.

• Exercise 1 to 1½ hours after eating to prevent low blood sugar reactions.

• Be prepared to treat low blood sugar. Always carry juice, non-diet soda, raisins, or another fast-acting source of sugar.

• Inspect your feet daily and after exercise.

• Avoid exercise during periods of very high blood

sugar (400 mg/dl or more).

Footnotes

1.

This document, FCS8613-Eng, is one in a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611. Publication date: March 2004. This leaflet was developed with funding from the Florida Department of Elder Affairs in partnership with state, county, and local agencies. Please visit the EDIS Web site at http://edis.ifas.ufl.edu

2.

Sergio Romero, MS, ATC, former ENAFS education assistant, Department of Family, Youth and Community Sciences, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611. Reviewed by Leigh Ann Martin, MS, former ENAFS project coordinator, and Linda B. Bobroff, PhD, RD, LD/N, professor, University of Florida.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Larry Arrington, Dean.