Exercise Suggestions for an Out of Shape Senior?
Question by galet09: Exercise Suggestions for an Out of Shape Senior?
I just saw my new doctor, who ran some tests and then was told my fasting blood sugar was 1 pt away from being a diabetic. It was 125, which I really don’t understand because my granddaughter has had diabetes since she was 4, she’s twelve now and the doctor told my daughter the normal range is 75ish to 150.
But in any case that’s not my problem. The nurse called me with the results and said my dr. wants me to exercise thirty minutes a day, 5 days a week. Also said to cut down on sugar which I have.
I am about 60 lbs. overweight and 5’7″ tall and I am in my early sixties as well. I am also disabled due to cancer. I have been fighting this since 2004. Ovarian to be exact. I’ve had two different operations and two different chemo sessions. I’m doing okay right now, but don’t work and most of the exercise I get is doing chores around the house.
I feel that thirty min. a day is TOO MUCH to start off with and I am really rather irritated with him for expecting me to follow this.
IMO I think it would be better to start off a bit slowly, and build up to it. Like the first day do some for ten minutes, the second day, 15 minutes, and so on and so forth.
I do not have to see him again for 3 months when he will run the tests again so I have some time.
So my question is do any of you seniors have any ideas what I could do for exercises? I don’t have any fancy equipment, no dumbbells even. If you have any suggestions I would ever be so grateful. Thank you in advance.
Best answer:
Answer by carol p
The way they want you to do it is 30 mintues, but at 10 minutes each until you reach the 30 minutes and you can do it in the morning and afternoon and in the evening and that shouldn’t be so hard. But its a fact that’s the way they say its the best work to exercise.
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Your first answer is a good one. It is better to exercise for 10 minutes, 3 times a day. I’m retired from the health care field, and all of the doctors I worked for suggested the 10-minute sessions. The reason is that your heart rate, etc., all go up after 10 minutes and stay that way for about 1/2 hour. If you do a full 30 minutes of exercise, you get that 1/2 hour of good heart rate, etc. If you do the 10-minute session, you’ll get the good heart rate 3 times that day!
Walking is a good way to start out, if you can do that. I also have an exercise machine called a Gazelle (which I purchased at Sears). I can’t remember how much it cost, but it was not very expensive. It’s easy on knees, etc., but really gives a good workout. I only allow myself to watch daytime tv if I am on the Gazelle — I often get in an hour or two by the end of the day (I love watching the cooking shows!).
Swimming is also a good exercise that’s easy on the joints but unless you have a swimming pool, you have to leave the house to do that.
You could also buy a video for Yoga (especially one for us older folks!). I do Yoga every morning, just to keep limber. You only need to do 5-10 minutes and you’ll really be able to tell the difference.
Good luck! Let us know how you are doing.
The 30 minutes a day of exercise doesn’t have to be all at once, it can be done in 10 minute increments, three times a day…but 30 minutes a day is crucial in order to have any desirable effect. I have to say that I do find it odd…if not a little bit negligent for your doctor to tell you to exercise without doing any tests to determine what a safe target heart rate is for you. Without those guidelines to go on, your safest bet is to start out simply marching in place (make sure to swing your arms) in 10-minute intervals, three times a day. That will get your heart rate up, but not to a potentially dangerous level.