The Problem
“My 70-year-old father has decent fasting glucose (~100 mg/dL) but struggles with post-meal spikes (200–250 mg/dL). His doctor advised exercise over relying solely on meds. Could ‘super slow jogging’ help? Should he exercise before or after meals?”
What Is Super Slow Jogging?
Developed by Japanese physician Dr. Hisako Umekata, this method involves:
- Tiny steps (like shuffling) at 5–6 km/h (similar to brisk walking)
- Low impact: Gentle on joints, ideal for seniors
- Energy burn: 2.5x more calories than walking the same distance
Why It Works for Diabetes:
✅ Boosts insulin sensitivity without breathlessness
✅ Reduces post-meal spikes (studies show 15–20% drops)
✅ Builds consistency – Easy to do while watching TV!
When to Exercise? Timing Matters!
For Type 2 Diabetes
| Time | Benefit | Research |
|---|---|---|
| Afternoon/Evening | ↑ Insulin sensitivity | Diabetes Obes Metab (2022) |
| Post-Meal | ↓ Glucose spikes by 30% | Nutrients (2020) |
Pro Tip: Start 30 mins after eating (peak glucose at 90 mins). Aim for 45-minute sessions.
For Type 1 Diabetes
- Morning workouts preferred → Less nighttime hypoglycemia risk
For Weight Loss
- Morning exercise may enhance fat burning (Obesity, 2020)
Bottom Line: Consistency > Timing – Pick a sustainable routine!
Exercise Guidelines for Seniors with Diabetes (ADA 2024 Recommendations)
1. Mix It Up
- Aerobic (150 mins/week): Walking, swimming
- Strength (2x/week): Resistance bands, light weights
- Balance: Tai Chi, yoga (cuts fall risk by 40%)
2. Start Safe
- New to exercise? Begin with 10-min walks post-meals.
- Foot care: Wear cushioned shoes + check feet daily.
3. Track Progress
- Use a CGM to see real-time exercise impacts.
- Log workouts: Note glucose before/after.
Key Takeaways
🔹 Super slow jogging = Gentle but effective for post-meal spikes.
🔹 Post-meal workouts (45 mins) beat pre-meal for glucose control.
🔹 Variety wins: Combine cardio, strength, and balance.
”As flowing water never stagnates, movement keeps diabetes at bay.”
Has your family tried super slow jogging? Share experiences below! (Always consult a doctor before starting new exercise routines.)