Older Adults
Older Adults
Newsletter for Active Older Adults
for Active Older Adults
The Incredible Power of a Post-Meal Walk
By Jerilyn Covert | December 17, 2024
Walking after a meal can blunt the glucose spike that follows eating. Use these strategies to reap the full benefit.
It’s natural for blood sugar to rise after eating. But if you are older or have diabetes or prediabetes, they can rise to a dangerous level that can damage your health over time. Making a habit of walking after dinner can make a huge difference.
Why Blood Sugars Rise After Meals
“What you eat sends [blood sugar] up, and then insulin gradually pushes it back down,” explains Daniel Cox, Ph.D. Cox is a University of Virginia professor researching the effectiveness of lifestyle changes on managing type 2 diabetes.
After a meal, your body digests carbohydrates into glucose, which enters the bloodstream. Rising blood glucose signals your pancreas to release the hormone insulin. This hormone tells other cells in your body to take that glucose from your blood to store or use for energy. If blood glucose rises too high, and your cells can’t use or store it quickly enough, that excess glucose in the blood can cause damage over time. If you have diabetes, your pancreas may not make enough insulin, or your cells don’t respond to it as well as they used to. Even if you don’t have diabetes, you may experience higher blood sugar as you age.
“As we get older, the pancreas becomes more sluggish and takes a bit longer to respond with insulin. And, that response may not be as strong,” says Loretta DiPietro, Ph.D., M.P.H., a professor of exercise and nutrition sciences at the Milken Institute of Public Health at George Washington University.
How to Use a Post-Meal Walk to Lower Blood Sugar
Whether you have diabetes or not, a post-dinner walk can help lower blood sugar after eating. When your muscles are working, they will use glucose for energy—without insulin, explains Cox.
“As they use glucose, they’re sucking it out of your bloodstream and lowering your blood sugar, ” says Cox.
As an added benefit, a bout of exercise can improve insulin sensitivity for several hours after, says Cox. This can make your cells more effective at absorbing blood glucose even while you ’ re not exercising. Physical activity is a cornerstone of diabetes management or prevention. Tap into the power of a post-meal walk with these tips.
for Active Older Adults
The Incredible Power of a Post-Meal Walk
By Jerilyn Covert | December 17, 2024
Tip #1: Get Moving 30 Minutes After You Put Your Fork Down
If you want to lower post-meal glucose, it needs to be elevated first. You’ll want to give your body time to digest your food and break it down into glucose.
Typically, by the 30-minute mark, “ your blood vessels are swimming with glucose molecules,” DiPietro says. So that’s a good time to start. Going too soon after a meal can slow the digestion process, delaying the blood glucose rise, Cox says.
“If your blood glucose is not elevated, then the exercise isn’t going to lower your blood glucose very much,” Cox says. “It will briefly improve insulin resistance, but if you want to have the biggest impact on lowering blood glucose, your blood glucose has to be high in the first place.”
Try not to wait longer than 90 minutes, Cox says. For those without diabetes, blood sugar goes back down to normal by that point.
Tip #2: Walk for at Least 15 Minutes
In a small study co-authored by DiPietro, participants saw blood sugar benefits with just 15 minutes of post-meal walking. Still, going for 30 minutes or longer can only help.
Cox points out that the amount of sugar in your blood following a meal depends on what you ate. For example, a bagel with cream cheese will boost blood sugar higher than a single piece of rye toast.
“If you eat the bagel, you need a lot more exercise to bring that blood glucose down,” he says, “because there’s more carbohydrate in it.”
Tip #3: Go at a Moderate Pace
“For blood glucose control, you’d be surprised at how little you have to do with regard to intensity,” DiPietro says.
The participants in her study walked at a light to moderate pace — about as fast as you’d go when walking a dog or chatting with a friend, she says. But to improve insulin sensitivity, you’ll need to go a bit quicker at a moderate to vigorous pace, Cox says.
“When I walk, I try to go at a brisk pace and I swing my arms, ” Cox says. Higher intensity can also help if you ’ re trying to lose weight or improve cardio fitness, DiPietro notes.
Tip #4: If You Can Do Only One Post-Meal Walk, Do it After Dinner
DiPietro and Cox both note that people tend to sit around after the evening meal, but that’s the most important time to take a walk.
for Active Older Adults
The Incredible Power of a Post-Meal Walk
By Jerilyn Covert | December 17, 2024
“Dinner is our biggest meal,” DiPietro points out. And pancreatic function tends to reach a low point in the evening, she says, making it harder for your body to clear glucose from dinner. A quick walk can help pick up the slack.
Cox adds that your evening blood glucose level determines how much sugar will be in your blood while you sleep.
“If it’s high, it’s going to stay high throughout the night,” he says. “And if it’s high throughout the night, that glucose has more opportunity to do its damage.”
Ideally, you want to walk after each meal, DiPietro says, but if that’s not doable, at least try to walk after dinner.
Tip #5: If You Can’t Walk, Pick Another Activity
Walking isn’t the only physical activity that can lower blood sugar. Anything that gets you up and moving around after a meal will help keep your blood sugar in check.
“It can be climbing up and down your stairs, walking around the house, bicycling on a stationary bike, using handheld or ankle weights — anything that contracts the muscles,” DiPietro says. “It can even be standing up during commercials and marching in place.”
Tip #6: Be Consistent
If you want to keep getting the benefits of post-meal activity, you need to do it on a regular basis. The American Diabetes Association recommends 150 minutes or more of exercise each week. This should be spread out over at least five days, with no more than two days in a row of inactivity. The best way to meet that goal is to make it part of your routine. DiPietro suggests thinking of your daily walks as you would daily medication. A walk can also be a chance to call someone on the phone, listen to an audiobook or just clear your head, says Cox.
“Don’t think of post-meal walks as just a way to lower your blood glucose,” he says. You can also time errands, chores or dog walking around post-meal walks. “For me, ” says Cox, “it’s certainly not dead time — it’s productive time.”
for Active Older Adults
Newsletter for Active Older Adults
Cheesecake Bites
Total TimePrep: 1-1/2 Hours + Standing Bake: 35 Min. + Freezing Contest Winner Test Kitchen Approved
If you like cheesecake, you'll love these chocolate-covered cheesecake bites. They're perfect for parties, or as a bite-sized treat you can pull from the freezer one at a time when the craving strikes.
Ingredients
1 cup graham cracker crumbs
1/4 cup finely chopped pecans
1/4 cup butter, melted
FILLING:
2 packages (8 ounces each) cream cheese, softened
1/2 cup sugar
1/4 cup sour cream
2 large eggs, room temperature, lightly beaten
1/2 teaspoon vanilla extract
COATING:
24 ounces semisweet chocolate, chopped
3 tablespoons shortening
Directions
Preheat oven to 325°. Line a 9-in. square baking pan with foil and grease the foil. In a small bowl, combine graham cracker crumbs, pecans and butter. Press onto bottom of prepared pan.
In a large bowl, beat cream cheese, sugar and sour cream until smooth. Add eggs and vanilla; beat on low speed just until combined. Pour over crust. Bake until center is almost set, 35-40 minutes. Cool on a wire rack. Freeze overnight.
In a microwave, melt chocolate and shortening; stir until smooth. Cool slightly. Using foil, lift cheesecake out of pan. Gently peel off foil. Cut cheesecake into 1-1/4-in. squares; refrigerate. Remove a few squares at a time for dipping, keeping remaining squares refrigerated until ready to dip.
Using a toothpick, completely dip squares, 1 at a time, into melted chocolate mixture; allow excess to drip off. Place on waxed paper-lined baking sheets. Spoon additional chocolate over the tops if necessary to coat. (Reheat chocolate if needed to finish dipping.) Let stand for 20 minutes or until set. Store in an airtight container in the refrigerator or freezer.
Nutrition Facts
1 piece: 141 calories, 10g fat (6g saturated fat), 22mg cholesterol, 48mg sodium, 12g carbohydrate (10g sugars, 1g fiber), 2g protein.
Adults
Air-Fryer Steak Bites
Total TimePrep/Total Time: 20 Min.
Imagine a lovely steak main course that takes only minutes to prepare and doesn't require a grill or heating up the kitchen! Our air-fryer steak bites recipe features delicious steak bits drenched in a garlic butter sauce that's so tasty you'll want to clean every drop off the plate.
Ingredients
1 pound beef top sirloin steak, cubed
1 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1/4 teaspoon paprika
1/4 cup butter, melted
2 garlic cloves, minced
Directions
Preheat air-fryer to 400°. In a large bowl, combine steak, olive oil, salt, garlic powder, pepper and paprika; toss to coat. Place on greased tray in air-fryer basket. Cook until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°), about 5-6 minutes. In the meantime, combine melted butter and garlic in a large bowl. Add cooked steak bites and toss to coat. Place back into air-fryer; cook until garlic is browned, 1-2 minutes. Serve immediately.
Nutrition Facts
3 ounces cooked beef: 281 calories, 20g fat (10g saturated fat), 77mg cholesterol, 438mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 25g protein.
for Active Older Adults
Newsletter for Active Older Adults Just For Laughs!!
What did the paper clip say to the magnet on Valentine's Day? I find you very attractive!
Why did the boy bring a broom to his Valentine's Day date?
Because he wanted to sweep her off her feet!
What did one piece of toast say to the other on Valentine’s Day? You’re my butter half.
What did the stamp say to the envelope on Valentine's Day? I’m stuck on you!
What do you call a very small Valentine?
A Valen-tiny!
What do pickles say on Valentine's day?
Will you be brine!
What did one lightbulb say to the other on Valentine's Day?
I love you a whole watt!
for Active Older Adults
Exercise Move of the Month: Bent Over Row
Bent Over Row
The bent over row is another seated resistance exercise. There are also a few variations that can boost intensity as you get used to the movements. Here’s the basic way to start: Sit on your chair while stepping on your band and gripping both handles.
Engage your core then bend your upper body forward until your parallel with the floor. Make sure your hands are pointed towards the ground and your palms facing backward. Bring your arms to the ground. Pull your hands up toward your chest, allowing your shoulder blades to get closer. Your elbows will be pointed up to the ceiling. Bring your body slowly back to the starting point.
Repeat for 10-15 reps. To modify the intensity, you can increasingly move your feet further apart. Or, you can move them closer together if it feels too rough.
for Active Older Adults
for Active Older Adults
Hidden Picture Puzzle
Active Older Adults
Hartville Senior Center at Windham Bridge
Hartville Senior Center at Windham Bridge
