### Diet and Exercise Tips for Aging Adults with Diabetes **Healthy Diet:** - **Increase Calcium:** Helps keep bones strong. Aim for three servings of calcium-rich foods daily like dark green vegetables, canned fish, fortified cereals, milk, and fortified juices. - **More Fiber:** Aids digestion and lowers the risk of heart disease, type 2 diabetes, and colon cancer. Eat more fruits, vegetables, whole grains, and beans. Men need about 30 grams of fiber daily, women need about 21 grams. - **Boost Protein:** Preserves muscle tissue. Women need about 46 grams daily, men need about 56 grams. Good sources include low-fat milk, meat, fish, poultry, beans, and yogurt. - **Reduce Salt:** Too much salt can lead to high blood pressure. Choose fresh, low-salt foods and use herbs and spices for flavor. - **Healthy Fats:** Avoid saturated and trans fats. Opt for polyunsaturated and monounsaturated fats found in nuts, seeds, fish, olive oil, and avocados. - **Increase Potassium:** Helps lower blood pressure. Good sources are fruits, vegetables, and beans. - **Mediterranean Diet:** Rich in fruits, vegetables, fish, whole grains, and healthy fats. It may lower the risk of heart disease, diabetes, and some cancers. - **Stay Hydrated:** Drink water, fat-free milk, and 100% juice. Avoid drinks with added sugar or salt. - **Limit Alcohol:** It can interfere with medications and cause other health issues. **Exercise Tips:** - **Consult Your Doctor:** Before starting any new exercise program. - **Aerobic Exercise:** Aim for 2½ hours of aerobic exercise like brisk walking each week. - **Flexibility:** Try stretching and yoga to stay limber. - **Balance:** Practice standing on one foot, heel-to-toe walking, or tai chi to prevent falls. - **Strength Training:** Aim for two days a week with weights, resistance bands, or body weight exercises. - **Joint-Friendly Activities:** Choose low-impact exercises like walking, swimming, and biking. - **Adaptations:** If mobility is an issue, try water exercises or seated upper-body exercises with resistance bands. Start slowly and gradually increase your activity level to see progress.