Seniors and Diabetes

Before You Get Started

With regard to strength training and before starting a workout, the following tips are important to keep in mind:

• Avoid locking the joints of your arms and legs when you reach the top of a particular movement. Try instead to stop just inches before reaching this locked-out point.

• Inhale as you lower the weight and exhale as you raise it. Do not hold your breath, as it can affect your blood pressure and cause you to feel lightheaded.

• Do not swing, jerk, or twist your body to bring weights into position. If such motions are necessary, you are likely using too much weight.

• Though muscle soreness that lasts a few days after a weight workout is normal, exhaustion, muscle pulls, and sore joints are not.

• Use weights that you can comfortably lift for at least eight repetitions, but no more than fifteen. If you do not have access to hand weights, unopened soup cans can be used in their place. If, however, you are not able to lift the cans, start first with only the movement of your body, adding the cans over time as your muscles become stronger.

• If you're new to cardiovascular exercise, or if you’ve been inactive for a long time, start off by going easy on yourself, increasing tempo, distance, and time as you gradually build your stamina over the passing weeks and months.

• A slight shortness of breath is normal during cardio training, but laboring to catch you breath is not. You should be able to able to carry on a conversation while your exercise.

• Be sure to wear proper footwear to avoid blisters or injury if you are walking, jogging, or hiking.

• If exercising outdoors, always have access to emergency medical service via a cell phone or other means of communication.

• Regularly check your blood sugar during exercise to help avoid unexpected hypoglycemic episodes.

• Drink water before, during, and after your cardiovascular workout to reduce risk of dehydration.

Reviewed by Francine Kaufman, MD. 4/08