Diabetes India
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Increasing strength to combat db at 70

In T2db the diabetic loses weight. There are many recommendations on sites. Rutuja says grnerally advice on weight loss is give. She says once db starts person loses weight and muscle mass. The hands and legs become lean. She emphasises not to reduce weight if you r not obese, but to increase strenght. In t2db the cells become confused and the sugar or energy is not properly utised by the cells. This results into muscles loss. My question is how to increase strenght. A person nearing 70 cant tolerate the intensity rrsulting from sit ups, pull ups or weight lifting. The perspn may have back problems, uric acid problems which give body aches. Can anyone throw light on the issue of icreasing strength with db at age around 70?

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Diabetes,as we all know,is a progressive disorder i.e it becomes more and more difficult to manage.Add to that age related issues like arthritis,coronary issues,enlarged prostate,nerve degeneration etc.Any one of these can ruin your heath plans.Leave alone increasing strength,keeping up the existing level of strength becomes a herculean task because choices for exercising get diminished with age,except perhaps walking..If one were sensible enough in earlier years and adhered to a regular exercise regimen,he may enjoy good health relatively longer. Another important consideration is that,by 70,you lose your physical balance.To know how grave it is,try playing shuttle or compete in standing on one leg.Only hope is,not to lose hope,keep active and mobile and keep walking daily to extent that is not too tiring

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Diabetes progressive only if one takes high carbs diet and try to manage d with drugs and insulin.

In male testosterone levels decline which leads to muscle loss.But taking enough protein can help provided there is no renal problem.

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I believe yoga is a great exercise for all ages that can benefit both mind and body strength.

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Yoga and meditation are the best.Yoga will tone up your body and meditation makes your mind peaceful and get rid of worries.

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Exactly right anands1952. Meditation also helps us to be more focused, calm and thinking more rationally. Huge benefits to those who suffer from depression or anxiety or even insomnia. Do you practise yoga and meditation regularly?

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Yes I do. I am doing meditation 30 minutes sitting on the floor legs folded very straight

No thoughts coming because of my doing since 4 years. Yoga also I am doing.I am a diabetic for 35 years and I suffered Diabetic retinopathy in both eyes and had laser 10 to 15 times for each eye. Now my eyesight is OK.I underwent heart bypass surgery 25 years back Now recently a year back I suffered multiple organ failure,disfunction of kidney,mild heart attack and haemmerage in lungs due to pneumonia.These happened because of VASCULITIS. After treatment I am OK of course with medication.I withstood all these because of YOGA and MEDITATION,the Doctor said. I have not so far gone to insulin injection I am 67. So Meditation and yoga helped me a lot.

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Thank you anands1952 for sharing with us your health issues. You suffered so many health conditions and I am glad to know that you've been better lately with all treatments provided. Hope you're doing well with controlling BSL. Hopefully with regular practice both yoga and meditation will keep your diabetes and other health conditions under controlled.

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Has your doctor suggested any exercise routines you can do in or outside of the house on a daily basis? Did they say how many minutes a day you can workout/go on a walk?

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I am not put on meds yet. However lost 7 kgs in one month so look skinny n lost mass on biceps and calf. I have been doing kapalbhati for 15 minutes n anulomvilom for 10 minutes, 10 minutes other asanas and suryanamaskar, 40 minutes daily evening walk dince more than 20 years without Doc's arvice.

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Can you please let your doctor know what you’ve been doing for your exercise routine? They may have other suggestions to go along with what you have already been doing for a while now. Please let us know what you find out.😀

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Losing or gaining weight involves not only exercise routine but also your daily diet. Since you have practised yoga since 20 years, your body would be flexible and strong in terms of having good balance and strength. However as we age, we tend to lose muscle mass that is why regular exercise both aerobic exercises and strength training are advisable to older people based on each individual's physical ability and health condition. This also helps our body immune system get stronger and being able to fight off many health issues. Not to mention how beneficial to diabetes conditions. With regards to your diet, make sure to eat enough protein (not too much or too little) as it helps maintain the muscle mass. Adding good natural fats in your meal is also helpful such as tree nuts, seeds, avocado, extra virgin olive or coconut oil, full cream dairy especially Greek yoghurt contains good amount of protein and whole eggs. By the way, walking is simply good for everyone if one could keep it up. There are plenty of all kinds of exercises and for different age groups that available on YouTube. Importantly, you need to choose something that is safe and suitable to your health and ability. All the best 😃

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I have a doc son and I eat protien and good fat. There was a time when people werevpraising my health and exercise/food regimen. I alteady follow what u have mentioned.

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That’s great news.😀👍 How much protein do you have each meal during the day?

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I take mung sprouts in the morning, boiled egg or omellet and regularly daal. My uric acid is hovering around 6-7 so m careful.

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Unless you get your FBS below 90, HbA1c below 5.8% both without medication, your carbohydrate intake is too high. Daal would not be a good staple for example.

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Fbs below 90 is asking for the moon. I never had that still lived without meds and complications thus far. Only last year my fbs went upto 135 and pp2 165 so the doc advised me sugar and sweets. I did that n my fbs is around 124-104 .

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With respect, FBS below 90 is not asking for the moon, it is managing your expectations by changing your paradigm. Sugar and sweets are not the only impact on blood glucose diabetes.org.uk/resources-s... . Glycaemic load (GL) is the amount of carbohydrate multiplied by glycaemic index (Gi) divided by 100 glycemicindex.com/about.php You can do it. All the best!

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Yes twice a week I eat few pieces of nonveg with curry

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First -how do you know you are diabetic ? when did you get diagnosed ? what is your A1C for last six to 12 months ?

You said you lost 15 pounds in ONE MONTH -- there may be somthing else wrong - need to find out underlying cause.

Uric Acid problem- may be eating too much protein -

In my opinion- NOT all diabetics loose weight or muscle mass - and do not have

Uric Acid problem- I am 73 years young and have Diabetes Type 2 for over 23 years - and have NOT lost muscles or weight. and I ahve NO uric acid problem. My A1C is under 7.0 - with two medicines . It varies 6.4 to 6.8 - last 12 months. Here in USA - we check A1C every 3 months.

For you, Yoga is best - and if necessary have a Well Trained COACH -to help you- give proper guidance. You also need to have proper nutritions - electrolytes - carbs and protein - before and after exercise.

Walking one to two hours a day is great - 4 to 8 miles a day.

Carry some dumbells with you when you walk - start with 4 pounds and increase slowly to - 6 pounds or 8 pounds in each hand.

You do NOT need to have high intensity - for push ups or pull ups- instaed increase number of repeatations. you can do 20 in mid morning and 20 in after noon. You can also do push ups agains wall - standing up.

There are many websites on google search. -

such as - " Excercises for Seniors "

Concentarte on back problems - try to fix that first. Get back support belt - do exercise or yoga that strengthens back muscles - if Disc problem- NOT much you can do except surgery.

You said - you do every thing an deat right. BUT you need to actually measure and estimate how much of carbs, protien and fat do you eat every day - along with calories. If you want to gain or maintainw eight - and do exercise - need to increase calories, cut down carbs and add more good fat.

First control Diabetes and Uric Acid

Check your diet- nutritional intake

Do moderate exercise - increase slowly over time

Good luck and saty in shape

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You are right. I will reply in detail when comfortable.

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I was fiagnosed one year or so back when my fbs was 135 and pp2 165. I got my a1c checked which hovers around 6.9-6.6-6.4. Doc advised me to stop sugar and sugary items which i religiously follow. Recently fbs was 104 and a1c 6.6. I was operated for l4, l5 herniation abd hence can't do weight exercises.

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Thank you for info- you are okay- NO need for medicine. Yes- I was also operated for hernia- 8 yeras ago- but so far have no problem exercising- just dont want to jog ..or jump too much.

You will be fine- just go slow and increase intensity or repeatations.

Also check for bone density and add some supplements for bone strength

like calcium, Vitamin D3, K2 ( Mk-7 _ and boron etc -- Drink Bone Broth.

Just for inspiration - I read an article five years ago - an old lady - 104 years old - became champion in weight Lifting among seniors. Strong desire, determination and practice - you can do anything.

Also one of Punjabi Man - comes from Delhi to USA every year and runs in Marathon - he is 102 now.

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Quite inspiring,indeed! I was operated upon for herniation of lower spine which is known as slip disc in common parlance. Still you rightly said, nothing is impossible with positive will power. My son is an orthopedic surgeon and he advises me suitably. He insists on not taking too much strain. But before this happened I had good muscles. After a sudden weight loss, muscles have gone flappy and I csm feel the skin hanging loosely. Thats my concern.

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Thank you again for info- yes -I agree - with slip disc surgery - be care ful-

lifting etc- may be have physical therapist help you- do you have rods

or just inserted plastic discs ? how many discs gone ? I presume lower back -- most comon.

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Harniated portion was removed on lumber 4 & 5

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Change the way you exercise. As we do same exercise with same duration and intensity our body gets adapted to it. Point is that you must feel exhausted or your heart rate must be reasonably high. Instead of walking 40mins every day, fast walking for 20-25mins, moderate walking for 30mins,normal walking on alternate days is more useful. Also do variations in time periods like day1 40m ...day4 60m...day6 45m. When doing suryanamaskars change reps so that you feel tired.

You are taking a good diet so no need to tell you about that. I hope this will help you.

Shubh Navratri !

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I'd suggest resistance bands. Choose one for your strength level, and many videos are available online, detailing whole body routines.

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Increasing strength is a matter of increasing the load you can control for few reps. However, this will not cure diabetes. Type 2 diabetes is caused by insulin resistance. Unless you reduce the amount of carbohydrate you eat, and eat only small amounts of protein, the condition will progressively deteriorate and become more and more difficult to manage. Get most energy from natural fat.

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Vsthak,

U r right. I am diabetic. Well in control taking allopathic n ayurvedic. PP is still high 160. But my wt is reduced , want to gain . some says it is side effect of Metformin tabs.

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