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Bold Guide: Exercise for Diabetes Management

Diabetes affects a little more than 10 percent of the population of the United States, but for those over 65, the prevalence is actually much higher: 1 in 3 older adults has some version of the condition. Exercise can be a powerful tool to manage the effects of diabetes and improve your overall health, and as a Bold member, you have access to a wide variety of classes that can address different aspects of your diabetes journey.

What is diabetes?

Diabetes is a condition in which the body has trouble producing or effectively using insulin, the hormone that regulates blood sugar levels. High blood sugar, also known as hyperglycemia, is a condition that can lead to many serious health issues affecting all parts of the body, including the eyes, kidneys, and nerves. There are two main types that affect older adults:

  • Type 1 diabetes: An autoimmune condition where the body doesn't produce enough insulin. This usually appears during childhood.

  • Type 2 diabetes: The most common form in older adults, where the body becomes resistant to insulin or doesn't produce enough insulin. Factors like being overweight, lack of exercise, high stress levels, and genetics play a role in developing this form of the condition.

    • Prediabetes is a precursor to type 2 diabetes, where blood sugar levels are higher than normal, but not high enough to be diagnosed as diabetes.

How diabetes affects older adults

As we age, diabetes can impact many areas of our body, such as:

  • Muscle mass: Can accelerate age-related muscle loss
  • Brain health: Can lead to memory and cognitive issues
  • Heart health: Increases risk of heart attack and stroke
  • Mental health: Can contribute to depression and anxiety, which are more common among people with diabetes

How exercise helps with diabetes

  • Helps muscles absorb blood sugar, lowering blood sugar levels
  • Improves pancreatic function and insulin sensitivity
  • Aids in weight management
  • Increases muscle strength, which helps regulate blood sugar

Both aerobic exercise, that is, exercise that increases your heart rate, and strength training can be beneficial for managing diabetes. Even short periods of activity, like a 10-minute Bold class each day, can be beneficial. Try out Bold classes like dance, strength, or yoga!

Tips to start a new routine with diabetes

  1. Consult your doctor, especially if you're on medications that affect blood sugar levels.

  2. Start slow, and gradually increase intensity and duration of exercise.

  3. Monitor blood sugar levels by being mindful of your sugar intake, and trying to exercise after eating.

  4. Have fun with Bold classes that help you stay motivated and consistent.

The bottom line

If you have diabetes, exercise can be a great way to manage your condition and mitigate health risks. At Bold, we’re here to help you incorporate regular exercise and healthy habits into your routine, so you can effectively manage diabetes, and live a healthier, happier life. Check if you’re eligible for Bold at no cost through your health plan or provider, and get moving!

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