Diabetes is a condition that affects over 10 percent of the population of the United States. It’s especially common in seniors: 1 in 3 adults over 65 is actively managing some form of diabetes. There are plenty of ways to manage diabetes, including medication, diet changes, and exercise. Often, a combination of these can be most effective.

Keep reading to learn about how diabetes, specifically type 2, affects older adults and how seniors can use exercise for diabetes management. 

What is diabetes?

Diabetes is a condition where your body has trouble making or using insulin, which is a hormone that regulates your blood sugar levels. People with high blood sugar (hyperglycemia) can also experience health issues affecting different parts of the body, including the eyes, kidneys, and nerves. There are two main types of diabetes that affect older adults:

• Type 1 diabetes. This is an autoimmune condition where the body doesn't make enough insulin. Most people with type 1 diabetes are diagnosed during childhood or as a teenager.
• Type 2 diabetes. This is the most common form of diabetes in older adults. It happens when your body has trouble using insulin or no longer makes enough insulin. Risk factors for getting type 2 diabetes include genetics, being overweight, having high stress levels, and not being active. Unlike type 1 diabetes, many people with type 2 diabetes can achieve remission. This means they can manage their condition without medication. They often do this by following a healthy diet and exercising regularly.

You may have also heard of prediabetes. This is a diagnosis given when you have higher blood sugar levels than normal, but they’re not high enough for a diabetes diagnosis. It can be a good warning signal to start to pay attention to those things you can control, like diet and exercise, to reduce your risk of your condition advancing towards type 2 diabetes.

How does diabetes affect older adults?

Diabetes is a chronic condition. That means it usually develops over time and needs ongoing management. If you have type 1 diabetes, you may require more specific guidance around management from a healthcare provider. Diabetes can affect different aspects of your health, including:

• Muscle mass. Diabetes can speed up the muscle loss that is a normal part of aging.  
• Brain health. Diabetes is linked to memory problems and other cognitive (brain health) issues. 
• Heart health. People with diabetes have a higher risk of a heart attack or a stroke.  
• Mental health. Certain mental health conditions, like anxiety and depression, are more common among people with diabetes. 
• Sexual health. Men with type 2 diabetes are twice as likely to have low testosterone, which can lead to erectile dysfunction or less interest in sex. 

People who live with diabetes often have to:

• Monitor their blood sugar 
• Take insulin to regulate their blood sugar levels
• Follow a personalized meal plan 

How does exercise help with diabetes management?

If you have diabetes, your care team may recommend exercising regularly to help you manage the condition. Exercise: 

• Helps muscles absorb blood sugar, lowering blood sugar levels. 
• Improves pancreatic function. Your pancreas is the organ in charge of releasing insulin.
• Improves insulin sensitivity, which is how well your body uses insulin to control your blood sugar levels. 
• Helps with weight management. Losing weight can help with health risks linked to diabetes. 
• Increases muscle strength, which helps regulate blood sugar

What exercises are safe for seniors with diabetes?

Many types of exercise can help you manage diabetes, including aerobic exercise and strength training. What’s safe for you will depend on your current health and fitness capacity. It's never too late to start getting active! Even short periods of activity, like a 10-minute online Bold exercise class each day, can help. Try Bold to find what you enjoy and can do regularly.Here’s how to exercise safely when you have diabetes:

1. Talk to your doctor before starting, especially if you take medication to manage your blood sugar. 
2. Start slow and short. Once you’re cleared to exercise on your own, you can ease into a routine. Try 10-15 minutes at a time in a Bold class. Over time, you can do longer and more intense workouts.
3. Consider how high blood sugar affects your response to exercise. Symptoms to watch for include:

• Headache
• Blurred vision
• Increased thirst
• Frequent urination

Your blood sugar levels can help you decide when to exercise safely. Both fasting blood glucose and A1c tests give you useful info. Talk to your doctor about exercise limits that work for your health.

You might be able to do light exercise even with high blood sugar. But this is only safe if:

• Your blood sugar is high, but still in your doctor's safe range
• You feel normal and well
• You have no symptoms, like dizziness or weakness

4. Drink plenty of water during and after your workout. Staying hydrated is always an important step with exercise. When managing diabetes symptoms, hydration is particularly important because dehydration can contribute to blood sugar spikes.
5. Consider the timing of your exercise. Studies show that low-intensity aerobic exercise after meals can improve blood sugar control. Current evidence supports 20-45 minutes of aerobic activity within 90 minutes after eating. If this is a new habit for you, we suggest starting with 10-15 minutes of walking after a meal. Then, take a blood glucose reading or simply reflect on how you feel afterwards. Everyone is different, so if you find that this feels uncomfortable, experiment with other times in your schedule.
6. Pay attention to heat safety. People managing type 2 diabetes have a higher risk of experiencing problems with heat management, especially when exercising in hot environments. Some symptoms that warrant attention include:

• Rapid heart rate
• Heavy sweating (compared to what is normal for you)
• Headache
• Fatigue (compared to what is normal for you)
• Dizziness

Even if you don’t have symptoms in the heat, exercise can be taxing on your body. Don’t just continue with what you feel like you ‘should’ be doing. Think about how your effort changes when you exercise in the heat compared to a cooler environment. Adjust your routine as needed.

You can gauge your effort level using strategies such as the Rating of Perceived Exertion (RPE) scale, which ranges from 1 to 10, where 1 represents complete rest and 10 represents maximum effort.

If you suspect that heat problems are an issue for you, try these tips:

• Plan to exercise during cooler times of day
• Choose shaded or air-conditioned locations
• Take more frequent breaks
• Drink enough water before, during, and after exercise

The bottom line

Exercise, when done safely, can be a great way for seniors to manage diabetes and lower health risks. At Bold, we’re here to help you fit regular exercise and healthy habits into your routine. Check if you’re eligible for Bold at no cost through your health plan or provider, and get moving!