rowing to lower A1c

[MTdrifter]

.....I've made my living as a small boat designer/builder for over 50 years and I've done a fair amount of recreational rowing, drifting streams and rivers, and open water rowing up and down the west coast. I've used drop-in sliding seat rigs such as the Piantedosi in a number off my faster ultralight open water boats, and I've always enjoyed sliding seat rowing when I could find the time in a busy life. So I find my self soon to be 81 years old, 5-9 and 150 pounds, still building and very active and in good shape for my age....except for some unusual pain in my feet, which turns out to be more than plantar fascitis and looking more like peripherial neuropathy. The last 4 or 5 years my annual physical has also shown my A1c creeping up from 5.6 to 5.9 with diabetes often a complication of neuropathy that I don't want. Since I'm not now able to walk and hike as vigorously as a few years back because of foot pain, I seldom get through a day without one or two Advils, I've purchased a Concept machine and I'm doing 45 minute sessions M,W and F, about 25 strokes per minute with a damper setting of 4, while listening to music or watching a video and I usually end up with close to a 6K. I've been doing this for about two months without missing a day and I started with 45 minutes thinking I could usually find that amount of time and I'm actually enjoying the rowing and it feels better all the time.

I have a glucose monitor and its evident this routine is helping, and I'll be doing my A1c check in a couple weeks so I'm curious whether I can drop a number or two in my A1c. As I break-in to my new routine I'm getting stronger and my times, without consciously trying, are improving. I'm also on a fairly low glycemic diet, mostly plant based, no sugar, only certain carbs, good fats, etc--but I've eaten that way for years anyway so aside from cutting out sugar nothing really new. My question is whether anyone has first-hand experience with similar issues and also does anyone have suggestions how I might be able to enhance or improve my routines? I'd like to get back at least to that pre-diabetic number. Look forward to ideas, comments, etc.

[gvcormac]

Strength training. I never did any, but started in earnest when I was 66. More muscle soaks up more sugar, not to mention wards off frailty. Adequate protein is good, too. Contrary to what the influencers say, veggie protein is fine, but you need to get enough, especially at breakfast. I aim for three or four 30g+ meals, separated by at least 3 hours.

Before this I was never a fan of strength training. I still don't love it, but I do pullups, pushups, dips, step-ups, push-ups and knee-ups 3 times a week.

I've never been particularly concerned with blood sugar, but my BP has gone down about 20 points to 115/65 or so. And I've lost weight.

You don't need to lose weight, for sure. But the muscle will help!

[Edit: I still do lots of cardio. 1-4 million meters/year on erg plus outdoor walk/run/cycle that I don't formally tally. I actually enjoy that. It is the strength training that is new to me. Never thought it was necessary, but the scientific literature has convinced me otherwise.]

[gcanyon]

My suggestion would be:

1. Make a list of defined workouts, with graded difficulty levels. For example, for 30 minute rows I have:

30 minutes
Very Easy: 6.1K 110 watts
Easy: 6.25K 118 Watts 2:23.5
Medium: 6500 132 Watts 2:18.4
Medium 2: 6667 143 watts 2:15
Hard: ~6800 150 Watts ~2:12
Harder: 7K 166 watts 2:08.3

2. Find a level that works for you generally.
3. Do that workout regularly. Sometimes you'll feel stronger and do a harder workout. Sometimes an easier workout.
4. Most important: record your heart rate every time, and put it in the log book. I don't think it has to be detailed; I just log my average heart rate and maximum.

If you're like me, you'll find that the heart rate required to achieve a particular result drops over time. Once it gets to a certain level, try the next hard workout as your "base". Do that, and repeat. It's remarkable how much the heart rate required to perform a certain amount of work can drop.

[DLube]

I have first hand experience with how rowing can help lower A1C. Back in February 2023 I had my annual physical and also discover that my A1C levels were too high and borderline diabetic. So I did two things up my rowing to almost 6 days a week for at least one hour or minimum of 10,000 meters and also changed my diet to stay away from al sugar and processed foods. Back in June of 2023 my A1C was back to acceptable levels according to my doctor and I lost nearly 40 lbs. To date I have lost over 50 lbs and have maintained this as well as my rowing. So rowing has worked for me! Hope this helps