New fitness program

Question
Hi, I am 54, female, and after living a sedentary life for about 30 years and putting on about 80 pounds since high school. I was "sick and tired of being sick and tired" and began basic karate 3 months ago. I have lost 7 pounds, dropped one size, and am holding my own when it comes to difficult work-outs. I began by doing push-ups against the wall, and having very little stamina. I now do up to 50 or more push-ups (female) and handle punching the bag fairly well, only occasionally having to stop due to exhaustion. Karate is a good mix of aerobic exercise  and choreographed forms, as you probably know. I go to 4-5 classes per week, twice a day on certain days. My questions for you include-- just how much fitness can I expect to attain at my age/level? Seeing how I'm tolerating it well, I wonder what I need to do to really change my body and attain fitness. I have been making smoothies with whey/soy protein and skim milk for protein supplements. I try to eat lots of protein, mostly tuna, salmon, other fish. Spinach or romaine salads several times weekly. Have given up sodas and drink water; cutting back on bread. During workouts I sweat a lot, more than most adults in my class. Is this good, and what does this mean? Now, a few days ago I had a physical. My labwork came back with my fasting glucose in the 130-range, and my dr is considering starting me on oral diabetic drugs. Can I feasibly reverse this? I'm surprised at this considering the last 3 months have been some of the healthiest of my adult life.
I know I'm asking a lot of questions, but I'm really just needing a little guidance. If you could suggest anything I might ADD to my regimen to insure my success I'd appreciate it. Also, if you could comment on the high blood sugar.
Thanks very much in advance."

Answer
Hi Patricia,

You should be proud of your decision to begin exercising and making changes to improve your diet!

Consider adding strength training. As we age muscle mass decreases. Beginning in the fourth decade of life, adults lose 3%-5% of muscle mass per decade, and the decline increases to 1%-2% per year after age 50. Muscle keeps us strong, it burns calories and helps us maintain our weight, and it contributes to balance and bone strength.Regular exercise helps to preserve muscle mass, particularly muscle loading exercises such as weight training, and walking.

Studies show that healthy individuals of all ages can increase their muscular strength and endurance to a proportionate degree. In fact, strength in a study group of healthy men and women ages 62 to 84 improved by as much as 57% over a brief training period. So keep it going!

Go to this link for more info on what happens to muscles as we age. Senior Exercise Benefits. This will give you more information. http://www.medicinenet.com/senior_exercise/article.htm

Physical activity guidelines
?  For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
?  For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
?  Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

You do not need to make protein shakes. I抎 rather see you have the goal of 3 healthy, fiber-filled, filling meals and 2 healthy snacks. You will get adequate protein.

Breakfast should consist of whole grain cereal, skim milk and berries.

Lunch and dinner: Lean protein, big salad or other vegetables and a small amount of 揾ealthy?carbs like brown rice, 50% whole wheat pasta with a little olive oil, whole grain bread. So increase your salads to one or two PER DAY. Use nonfat or lowfat dressing.

Snacks: nonfat yogurt, string cheese, 10 almonds, fruit, etc.

Regarding your blood glucose levels. For now, follow doctors orders. It is feasible to lower the blood sugar with a healthy diet and exercise. But that may depend on your condition. So only your doctor can answer that question.

However, a lifetime of unhealthy habits has gotten you to this point. From now forward you have a chance to improve your condition and decrease risks associated with increased blood glucose.So htere is plenty you do have control of and changes you can make! I suggest learning more about prediabetes and what you can do. With prediabetes, you are at a 50% higher risk of heart disease and stroke than someone who does not have prediabetes. So it抯 well worth taking charge of your health. For more information go to The American Diabetic Association. And to this site: http://diabetes.webmd.com/guide/what-is-prediabetes-or-borderline-diabetes

For more information on exercise and nutrition you can also follow me on Twitter. I am Active Nutrition and read my blog My http://blog.myactivenutrition.com/

Good luck on your healthy endeavors!
Maria

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