I am 61 and recently had my blood sugar checked and it was 108. I started eating better with portion control and exercise of 30 min.+ walking a day and 3 days a week strength training and lost 17 lbs. I feel stronger and healthier. What do you recommend for a woman my age for exercise other than what I am doing to keep my blood sugar count below 100?

You are off to a great start!

The American College of Sports Medicine along with the American Diabetes Association recommend that exercising 30 minutes a day at least five days per week will lower blood sugars and decrease your risk of heart disease and certain types of cancers. The weight you have lost will also help control your blood sugar; however, if additional weight loss is a goal, it is recommended that you increase your cardiovascular activity to 60 minutes per day on most days of the week. This can be accomplished by increasing your daily activities such as taking the stairs instead of the elevator and parking further from your destination.

Since you have already incorporated activity in to your day, I would recommend that you increase your daily walks to 40 minutes. Strength training is a great addition to your routine and will increase your muscle mass allowing you to burn more calories at rest. Make sure that you change your strength training routine about every 4-6 weeks so that you can continue to see the benefits. I also recommend that you incorporate flexibility training with activities such as stretching or yoga.

As Amy has also recommended, make sure you continue your meal planning by incorporating fresh fruits, vegetables and whole grains.

Login to Favorite