Increasing strength to combat db at 70

[Vsthak]

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?

[ramana42 Volunteer]

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

[suramo Star in reply to ramana42]

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.

[Luckysugar]

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

[anands1952 in reply to Luckysugar]

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

[Luckysugar in reply to anands1952]

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?

[anands1952 in reply to Luckysugar]

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.

[Luckysugar in reply to anands1952]

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.

[Activity2004 Administrator]

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?

[Vsthak in reply to Activity2004]

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.

[Activity2004 Administrator in reply to Vsthak]

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.😀

[Luckysugar in reply to Vsthak]

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 😃

[Vsthak in reply to Luckysugar]

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.

[Activity2004 Administrator in reply to Vsthak]

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

[Vsthak]

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.

[Vsthak]

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

[Vsthak]

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

[Vsthak]

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.

[Hidden]

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 !

[Vsthak]

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.

[Vsthak]

Harniated portion was removed on lumber 4 & 5

[kapilv]

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

[Vsthak]

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 .

[satsawa]

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.