Diabetes Therapy - Exercise:
T'ai Chi Ch'uan, Qigong, Yoga, and Walking Exercises
Of Benefit to Persons with Diabetes 

Bibliography     Links     Quotations     Notes     Disclaimer    

T'ai Chi Ch'uan     Qigong     Hatha Yoga     Walking    

My 2012 Diabetes Program     Nutrition   

The Good Life     Lifestyle Advice from Wise Persons    

Cloud Hands Blog


Research by

Michael P. Garofalo
Green Way Research, Red Bluff, California





Bibliography and Links
T'ai Chi Ch'uan, Qigong, Yoga, and Walking Exercises
Of Benefit to Persons with Diabetes


Aging Well

Alphabetical Subject Index to the Valley Spirit T'ai Chi Ch'uan and Qigong Websites

Alternative and Complementary Medicine: A Focus on Qigong
.  A Master's Thesis by Shannon Larry Sumrall. 

American Associaton for Retired Persons (AARP)

American College of Sport Medicine

American Council on Exercise

American Diabetes Association
   Offers books, magazines, newsletters, information, resources, links, articles.  

American Diabetes Association Compelete Guide to Diabetes: The Ultimate Home Reference from Diabetes Experts.  By the American Diabetes Association.  McGraw Hill, Contemporary Books, 3rd Edition, 2002.  Index, 517 pages.  ISBN:

American Diabetes Association Complete Guide to Diabetes
.  Bantam Books, 2000.  Second Edition.  544 pages.  ISBN:  055358300X.  VSCL.   

American Society of Hypertension   

Anatomy of Movement.   By Blandine Calais-Germain.   Seattle, Washington, Eastland Press, 1985, 1993.  Translated from the French by Nicole Commarmond.  Index, 289 pages.  ISBN: 0939616173.  VSCL.   

Ancient Way to Keep Fit.   Compiled by Zong Wu and Li Mao.  Translated by Song Luzeng, Liu Beijian, and Liu Zhenkai.  Paintings by Zhang Ke Ren.  Foreward by Kumar Frantzis.  Bolinas, California, Shelter Publications, 1992.  211 pages, glossary.  ISBN: 0679417893.  Outstanding illustrations by Zhang Ke Ren.  VSCL. 

Atkins Diabetes Revolution
.  The Groundbreaking Approach to Preventing and Controlling Type 2 Diabetes.  Based on the teachings of Robert C. Atkins, M.D.. By Mary C. Vernon, M.D., C. M.D. and Jacqueling A. Eberstein, R. N.  William Morrow, Harper Collins Publishers, 2004.  Index, resources, appendices, 538 pages.  ISBN:  0060540087.   

BD Diabetes and Exercise

Beijing Short Form, Standard Simplified 24 Movement Form of T'ai Chi Ch'uan, in the Yang Style.  By Michael P. Garofalo.  

Better Health Through Walking 

The Blood Sugar Solution: The UltraHealthy Program for Losing Weight, Preventing Disease, and Feeling Great Now!  By Mark Hyman, M.D..  New York, Little Brown and Co., 2012.  Resources, notes, index, 423 pages.  ISBN: 9780316127370.  VSCL. 

Breathing and Taijiquan

Breathwalk: Breathing Your Way to a Revitalized Body, Mind, and Spirit.  Broadway Books, 2000.   256 pages.  ISBN: 0767904931.   Guru Charan's methods.  

Breathe Well, Be Well.   By Robert Fried.  John Wiley & Sons, 1999.   224 pages.  ISBN:  0471324361.  Subtitle:  A Program to Relieve Stress, Anxiety, Asthma, Hypertension, Migraine, and Other Disorders for Better Health.  

Carol' Guber's Type 2 Diabetes Life Plan: Take Charge, Take Care and Feel Better than Ever.   New York, Broadway Books, 2002.  Index, 234 pages.  Carol Guber with Betsy Thorpe.  ISBN: 0767905253.   

Chan Ssu Gong (Silk Reeling Exercises) Qigong:  Links, bibliography, quotes, notes.

Chi Kung (Qigong) Links

Choosing Your Path.   By Rober Jahnke.  30K.

Cloud Hands Blog by Mike Garofalo

Cloud Hands: T'ai Chi Ch'uan, Taijiquan

Cloud Hands (T'ai Chi Ch'uan and Ch'i Kung) Website - Subject Index

The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Principles and Practice.  By Wong Kiew Kit.  Shaftesbury, Dorset, Element, 1996.  Index, bibliography, 316 pages.  ISBN: 1852307927.  VSCL. 

The Complete Guide to Chi-Gung: Harnessing the Power of the Universe.    By Daniel Reid.  Illustrations by Dexter Chou.   Boston, Shambhala, 1998.  Appendix, index, 326 pages.  ISBN: 1570625433.  VSCL.   

The Complete Idiot's Guide to Walking for Health.  By Erika Peters.  Indianapolis, Indiana, Alpha Books, Pearson Education Company, 2001.  Index, 293 pages.  ISBN: 0028640020.  

The Complete Weight Loss Workbook
.  Edited by Judith Wylie-Rosett.  American Diabetes Association.  McGraw-Hill/Contemporary, 1997.  272 pages.  ISBN: 0945448783.   

Complimentary and Alternative Chinese Therapies for Diabetes.  Herbal remedies.  

Cross-Training for Dummies
.  By Tony Ryan and Martica K. Heaner.   Foster City, California, IDB Books, 2000.   Index, appendices, 350 pages.  ISBN: 0764552376.  

The Dao of Taijiquan: Way to Rejuvenation.   By Tsung Hwa Jou.  Charles E. Tuttle, 1998.  3rd Edition.  233 pages.  ISBN: 0804813574.  An outstanding textbook on Tai Chi Chuan.  All styles are introduced and explained.  A very informative introduction to the philosophy and practices of Tai Chi Chuan.  VSCL. 

Defeat Diabetes: Walking  

Diabetes - Healing Center.  Ideas for helping diabetics from traditional Chinese medicine (TCM).  Links to Qigong information.  

Diabetes and Exercise.   Virtual Hospital.

Diabetes A to Z: What You Need to Know about Diabetes - Simply Put.  By the American Diabetes Association.  McGraw Hill, Contemporary Books, 4th Edition, 1999.  Index, 202 pages.  ISBN: 1580400353.

Diabetes: Exercise and Foot Care  

Diabetes Exercise and Sports Association  (DESA)   Newsletter, links, resources, discussion board, FAQ, articles.  

Diabetes: Exercise and Sports Links

Diabetes: Exercise, Diet and Medication.  Instructional videotape.

Diabetes for Dummies.  By Alan L. Rubin.  For Dummies, 1999.  408 pages.  ISBN: 076455154X.

Diabetes: Modern Medicine and Traditional Chinese Medicine.   Parts I-III.   By Clinton Choate, L. Ac.  

Diabetes One on One

Diabetes -  Taiji, Herbs and Qigong   By Joe Hing Kwok Chu. 

Diabetes - Theraphy: Taijiquan and Qigong.   Complied by Michael P. Garofalo.   Links, bibliography, quotes, notes.  

Diabetes Treatment with Qigong     

Diabetes - Walking a Tightrope

Diabetes: Your Complete Exercise Guide.   By Neil F. Gordon, M.D..  The Cooper Clinic and Research Institute on Fitness.  Human Kinetics, 1993.  137 pages. ISBN:  0873224272.

The Diabetic Athlete.  By Sheri Colberg-Ochs.  Human Kinetics, 2001.  272 pages.  ISBN: 0736032711.

Dragon Qigong




Eight Section Brocade Qigong  Eight Treasures Chi Kung.   By Michael P. Garofalo. Instructions, notes, links, bibliography, quotations, and charts. 

The Essence of Tai Chi Chi Kung: Health and Martial Arts.   By Yang Jwing-Ming.  Jamaica Plain, Massachusetts, 1990.  Glossary, 148 pages.   ISBN:  0940871106.  VSCL. 

Essentials of Anatomy and Physiology.  By Frederic Martini and Edwin F. Barholomew.  New York, Prentice Hall, 1999.  Second Edition.  Index, 648 pages.  ISBN: 0130821926.  VSCL. 

Exercise and Diabetes.   By Gwen Hyatt, M.S.  International Council on Active Aging.  

Exercise and Diabetes: BD Diabetes

Exercise and Diabetes Tips

Exercise and Diabetes: What You Should Know.  

Exercise and Fitness Tips for Diabetics.   

Exercise and the Regulation of Blood Glucose.   By Jack Youngren, M.D..  2003.  Informative article with good diagrams. 

Exercise and Your Diabetes.  

Exercise Danger: 30 Exercises to Avoid plus 100 Safer and More Effective Alternatives.  By Grant Donovan, Jane McNamara, and Peter Gianoli.  Wellness Australia PTY LTD, 1989, 1997.  ISBN: 1875139036.   29 pages.  VSCL. 

Exercise in the Clinical Management of Diabetes.   By Barbara N. Campaigne and Richard M. Lampman.   Human Kinetics Pub., 1994.  224 pages.  ISBN: 0873226348.

Fifty-Plus Lifelong Fitness - Senior Fitness and Health 

Feeding the Body, Nourishing the Soul.  Essentials of Eating for Physical, Emotional, and Spiritual Well-Being.  By Deborah Kesten.  Foreword by Herbert Benson.  Berkeley, California, Conari Press, 1997.  Index, 259 pages.  ISBN: 1573240680.  VSCL. 

The First Year Type 2 Diabetes: An Essential Guide for the Newly Diagnosed.  By Gretchen Becker.  Marlowe and Company, First Edition, 2001.  312 pages.  ISBN: 1569245460.

Fitness and Aging Well

The Fitness Book: For People with Diabetes.  Edited by W. Guyton Hornsby for the American Diabetes Association Council on Exercise.  McGraw-Hill/ Contemporary Dist. Prod., 1996.  160 pages.   ISBN:  0945448333.  

Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey

Foundation for Health in Aging (American Geriatrics Society)

Frequently Asked Questions about Exercise for Diabetics.   American Diabetes Association.  

Michael P. Garofalo   Yang Style T'ai Chi Ch'uan instructor in Red Bluff, California.  He was certified by Dr. Paul Lam, M.D., as a Tai Chi for Diabetes Instructor.     

The Healer Within.  Using Traditional Chinese Techniques to Release Your Body's Own Mediciine - Movement, Massage, Meditation and Breathing.  By Roger Jahnke, O.M.D.  Harper San Francisco, 1999.  288 pages.  ISBN: 0062514776.  VSCL.     

Healing Good News (Qigong) for Diabetes

The Healing Path of Yoga.  Time-Honored Wisdom and Scientifically Proven Methods that Alleviate Stress, Open Your Heart, and Enrich Your Life.   By Nischala Joy Devi.  New York, Three Rivers Press, 2000.  Index, 238 pages.  ISBN: 0609805029.  VSCL.    

The Healing Power of Exercise: Your Guide to Preventing and Treating Diabetes, Depression, Heart Disease, High Blood Pressure, Arthritis and More.  By Linn Goldberg and Diane L. Elliot.  John Wiley & Sons, 2000.  1st Edition.  304 pages.  ISBN: 0471348007.

Health and Tai Chi Chuan   Links, bibliography, quotes, notes. 

The I Hate to Exercise Book for People with Diabetes
.  By Charlotte Hayes.  McGraw-Hill, Contemporary Distributed Products, 2001.  208 pages.  ISBN: 1580400442.

Healing Moves: How to Cure, Relieve, and Prevent Common Ailments with Exercise.  By Carol Krucoff and Mitchell Krucoff.  Illustrated by Adam Brill.  Three Rivers Press, 2001.  320 pages.  ISBN: 0609807951.

The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi.  By Roger Jahnke, O.M.D..  Chicago, Contemporary Books, 2002.   Index, notes, extensive recommended reading list, 316 pages.  ISBN: 0809295288.  VSCL. 

Health and Medical Qigong Books - Powell's Books   

Health Benefits of Taiji

How Exercise Helps to Control Diabetes  Joslin Diabetes Center.  

Index to the Valley Spirit T'ai Chi Ch'uan and Qigong Websites

The Intrinsic Energies of T'ai Chi Ch'uan.  Compiled and translated by Stuart Alve Olson.  Chen Kung Series, Volume Two.   Saint Paul, Minnesota, Dragon Door Publications, 1994. Index, 194 pages.  ISBN: 093804513X.  VSCL. 

Jivamukti Yoga: Practices for Liberating Body and Soul.  By Sharon Gannon and David Life.  New York, Ballantine Books, 2002.  Glossary, index, notes, 300 pages.  ISBN: 0345442083.   VSCL. 

The Johns Hopkins Guide to Diabetes: For Today and Tomorrow  By Christopher D. Saudek, M.D., Richard R. Rubin, Ph.D., CDE, and Cynthia S. Shump, R.N., CDE.  Baltimore, Maryland, The John Hopkins University Press, 1997.  ISBN: 0801855802.  VSCL. 

Jobs' Body: A Handbook for Bodywork.  By Deane Juhan.  Foreward by Ken Dychtwald.  Barrytown, New York, Station Hill Press, 1987.  Index, bibliography, 365 pages. ISBN:  0882681346.  VSCL.   

Knocking at the Gate of Life and Other Healing Exercises from China.   Official Manual of the People's Republic of China.   Translated by Edward C. Chang.    Pennsylvania, Rodale Press, 1985.  Index, 202 pages.  ISBN:  0878575820.  VSCL. 

The Latest Research on the Benefits of Tai Chi Exercise for the Elderly

Living Well With Diabetes.    MediSense, Glucerna and Precision, Abbott Laboratories.   

Living With Diabetes (Foundation for Health in Aging)  "16 million Ameicans have diabetes and 50% of these persons are over the age of 60."  Numerous informative articles.  

Living Yoga:  A Comprehensive Guide for Daily Life.  Edited by Georg Feuerstein and Stephan Bodian with the Staff of Yoga Journal.  New York, Jeremy Tarcher /Perigree, 1993.  Index, 290 pages.  ISBN: 0874777291.  VSCL. 

Meditation: Links, Bibliography, Notes, Quotes.

The Miracle Cure: Taijiquan Myth #1   

The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet  By Vesanto Melina, MS, RD and Brenda Davis, RD.  Complete nutrition information for all age groups: recipes, vegetarian food guide, and disease prevention.  Summertown, Tennessee, 2003.  Index, 373 pages.  ISBN: 9781570671449.  VSCL. 

November has been designated as "Diabetes Month" by the American Diabetes Association.

Magic Pearl Chi Kung   A Tai Chi Medicine Ball Routine by Mike Garofalo. 

One Old Druid's Final Journey

The Other Diabetes: Living and Eating Well with Type 2 Diabetes.  By Elizabeth N. Hiser.  William Morrow, 1st Edition, 2002.  Index, 256 pages.  ISBN: 0060088133. 

Peripheral Neuropathy: When the Numbness, Weakness, and Pain Won't Stop.  By Norman Latov, MD, Phd.  New York, Demos, 2007.  Index, 134 pages.  ISBN: 9781932603590.  VSCL. 

Physical Activity and Type 2 Diabetes.  NHS: National Electronic Library for Health.

Physical Activity and Weight Control.  A publication of the National Institutes of Health and the NIDDK. 

Programming Exercise for Special Conditions: Diabetes.   Karl Knopf, Ed.D.  

Qigong for Good Health, Fitness and Vitality  

Qigong (Chi Kung) Resources, Instructions, Forms, Guides

Qigong: The New Way to Walk Away Diabetes    

Relaxation (Sung, Song, Shoong)  Links, bibliography, quotes, and notes.

Reversing Diabetes: Reduce or Even Eliminate Your Dependence on Insulin or Oral Drugs.  By Julian Whitaker, M.D..   Warner Books, 2001.  Revised and updated edition.  448 pages.  ISBN: 0446676586.

Rewards of Tai Chi   Interview with a diabetic who has practiced Tai Chi for seven years.  

The Root of Chinese Chi Kung: The Secrets of Chi Kung Training
.  By Yang Jwing-Ming.  YMAA Chi Kung Series #1.   Jamaica Plain, Massachusetts, Yang's Martial Arts Association, 1989.  Glossary, 272 pages.   ISBN: 0940871076.  VSCL. 

Silk Reeling, Chan Ssu Gong:  Links, bibliography, quotes, notes.

Strength Training Anatomy.   By Frederic Delavier.  Champaign, Illinois, Human Kinetics, 2001.   124 pages.  ISBN: 0736041850.  Revised edition of "Guide des mouvements de musculation" Paris, Ditions Bigot, 1998.  An outstanding illustrated guide to muscles
at work.   Both male and female models are used.  

Strength Training for Seniors

"Studies on the Health Benefits of Tai Chi."  By Charlotte Jones. T'ai Chi: The International Magazine of Tai Chi Chuan: Vol. 30, No. 4, August, 2006, pp. 14-20.  Bibliography.   

Subject Index to the Valley Spirit T'ai Chi Ch'uan and Qigong Websites

Sun Style T'ai Chi Ch'uan
   Links, bibliography, quotes, and notes.  35Kb+.  

(Sung, Song)  Relaxation    Links, bibliography, quotes, and notes.

Surprise Exercise: Yoga

T'ai Chi Ch'uan:  Yang Style Short Form, 24 Movements, Standard Simplified 

T'ai Chi Ch'uan:  Chen Style Short Form, 18 Movements, Grandmaster Chen Zhenglei

T'ai Chi Ch'uan and Health   Links, bibliography, quotes, notes. 

T'ai Chi Ch'uan and Health Articles    An excellent selection of articles presented by the Northwest Tai Chi Chuan Association. 

T'ai Chi Ch'uan: A Slow Dance for Health.  By John Cheng, MD.   "The Physician and Sports Medicine", Volume 27, No. 6, June, 1999.  Excellent advice for older persons.  

Tai Chi Cures Diabetes?  The Second Sight.  A skeptical comment.  

Tai Chi and Diabetes

Tai Chi for Diabetes.  An special designed exercise program for diabetics.  "Dr. Paul Lam worked with a group of Tai Chi practitioners, Professor Dennis Yue and Dr. Terry Diamond to compose a 19-movement program based on both the Yang and Sun style."  The program includes warm-up and wind-down exercises, a Qigong exercise, and a 19 movement form.  The Tai Chi for Diabetes program is supported by Diabetes Australia.  The program is disseminated by the two day Tai Chi for Diabetes Instructors Workshop, and a videotape and DVD listed below.  There is a list of certified Tai Chi for Diabetes Instructors




Tai Chi for Diabetes.  By Dr. Paul Lam, MD.  VHS videotape or DVD format. VHS format, 2001 - ASIN: B00005U59Z.  88 Minutes
DVD format
produced by Wellspring Media, IN, 2002 - ASIN: B0000714EU.   88 Minutes.      

Tai Chi for Diabetes Certified Instructor, Michael P. Garofalo, Northern California

T'ai Chi for Older Adults.   VHS videotape.  Instructional videotape by Paul Lam, M.D. Wellspring Media, 1999.  ASIN: 188553891X.  

Tai Chi: Health for Life.  How and Why It Works for Health, Stress Relief, and Longevity. By Bruce Frantzis.  Berkeley, California, Blue Snake Books, Energy Arts Inc., c 2006. Index, 320 pages.  ISBN: 1583941444.   VSCL. 

Tai Chi Moves Seniors into Healthful Positions

Tai Chi Productions.   Dr. Paul Lam provides Tai Chi information and instructional videos, DVDs and books.  

Tai Chi Walking.   By Robert Chuckrow, Phd.  Boston, YMAA, 2002.  160 pages.  ISBN:  188696923x.   Read review and listen to recordings.  VSCL. 

Taijiquan and Exercise.   By Earle Montaigue.     

Taijiquan for Good Health, Fitness and Vitality  Links, bibliography, quotes and notes. 

Tai Chi - Fountain of Youth.   By Frank Petrillo, Jr. 

Tai Chi Tames Chronic Health Conditions

Taijiquan Links    

Taijiquan - The Ideal Exercise.   By Erle Montaigue.  25Kb.  Mr. Montaigue is an accomplished Taiji master and author - he is also a diabetic.  "And I have, through experimentation, come across what I believe is the best possible way in which to mix the various taijiquan forms to gain the maximum health benefits.  It’s sort of a formula that I use to keep my blood sugar levels normal.  Now, of course, ‘normal’ people, those who do not have diabetes, do not have to worry about such things, .. or do they?"  

Taoist Qigong for Health and Vitality: A Complete Program of Movement, Meditation and Healing Sounds.   By Hon, Sat Chuen.   Boston, Shambhala, 2003.  208 pages.  ISBN: 1590300688.  For an audio recording of the Healing Sounds is online.   VSCL. 

The Tao of Health, Sex and Longevity
: A Modern Practical Guide to the Ancient Way.  By Daniel P. Reid.   New York, a Fireside Book, Simon and Schuster, 1989.  Index, 405 pages.  ISBN: 067164811X.  VSCL. 

Temple Qigong

Team Diabetic   Bicycle racing teams.  

Thirteen Treasures Walking Qigong.  

Treating Diabetes by Combining Qigong and Traditional Chinese Medicine   

Type 2 Diabetes: A Curriculum for Patients and Health Professionals.  Edited by Marth Mitchell Funnell.  McGraw-Hill, Contemporary Books, 2003.  Index, 300 pages.  Ringboud edition.  ISBN: 1580400558.  

Unified Fitness: A 35-Day Exercise Program for Sustainable Health.   By John Alton.  Hampton Roads Pub., 2002.   436 pages.  ISBN: 1571742247.

Valley Spirit Center
.  Red Bluff, California.  Instructor - Michael P. Garofalo.

VSCL = Valley Spirit Center Library, Red Bluff, California. 

Walking: Quotations, Poems, Sayings, Quips, Wisdom, Facts

Walking and Tai Chi Chuan  Links, bibliography, quotes, and notes.   

Walk for Diabetes

Walking Kung: Breathing for Health.   By Sheng Keng Yun.  Red Wheel/Weiser, 1997.  160 pages.  ISBN: 087728895X.  

Walking with Diabetes

Walks for Good Health

The Way of Qigong: The Art and Science of Chinese Energy Healing.  By Kenneth S. Cohen.  Foreword by Larry Dossey.  New York Ballantine Books, 1997.  Index, notes, appendices, 427 pages.  ISBN: 0345421094.  One of my favorite books: comprehensive, informative, practical, and scientific.  VSCL. 

Way of Walking: Eastern Strategies for Vitality, Longevity, and Peace of Mind.  By Jacques Moramarco, O.M.D., L. Ac., with Rick Benzel.  Chicago, IL, McGraw-Hill/Contemporary Books, 2000.  Resources, 213 pages.  ISBN: 0809225867.  VSCL. 

Why am I Taking Tai Chi Chuan

Working Out, Working Within: The Tao of Inner Fitness Through Sports and Exercise.  By Jerry Lynch and Chungliang Al Huang.  New York, Jeremy P. Tarcher/Putnam, 1998.  264 pages.  ISBN: 0874779138.  VSCL. 

Yang Family Traditional Taijiquan 108 Movement Long Form   List of movements, links, bibliography, quotes and notes.

Yang Style of T'ai Chi Ch'uan, Short Form, Beijing Standard, 24 Form  

Yoga: Links, Bibliography, Quotes, Notes

Yoga and Diabetes   

The Yoga of Breath: A Step-by-Step Guide to Pranayama.  By Richard Rosen.  Foreword by Rodney Yee.  Illustrations by Kim Fraley.  Boston, Shambhala, 2002.  Index, notes, 304 pages.  ISBN: 1570628890.  VSCL. 

Yoga Therapy for Diabetics and Those at Risk.  A three day workshop held at The Expanding Light - Ananda Yoga Center in May, 2004.  This workshop was led by Craig Roberts, D. Chir. and Gyandev McCord.  The workshop covered energization exercises, Ananda Yoga, nutrition, exercise, meditation, and Sadhana (Spiritual Exercises). 

You Can Cope with Peripheral Neuropathy: 365 Tips for Living a Full Life.  By Mims Cushing, and Norman Latov, MD.  New York, Demos Health. 2009.  Index, bibliography, resources, 208 pages  ISBN:19360376X.  VSCL. 





Quotations and Notes


T'ai Chi Ch'uan, Qigong, Yoga and Walking Exercises
Of Benefit to Persons with Diabetes



"For most people with diabetes, being active is a very important part of diabetes management.  Exercise helps the body use sugar more effectively, and it lowers blood sugar level."
University of Pittsburgh



"Exercise can be a very powerful way of reducing risk, not only by improving lipids as our study has shown, but also by having a positive effect on glucose levels and mood modification.  We should understand that patients do not need to lose weight or focus so much on the scale, but they do need to exercise to decrease their risk of heart disease."
Duke University Medical Center Study, 2002



"The development of type 2 diabetes mellitus (T2D) has both genetic and acquired components. The rapid increase in this disease in the US, and more dramatically worldwide, underscores the important role that lifestyle plays in its development.  In the US, over 15 million people have T2D, and its prevalence increased more than 3-fold over the second half of the 20th century.  Worldwide, it is estimated that 120 million individuals have T2D, and this figure is expected to reach 300 million by 2025. These patterns are tightly associated with the global adoption of a western lifestyle involving changes both in dietary habits and physical activity."
-  Jack Youngren, M.D.,  Exercise and the Regulation of Blood Glucose



"For many years, exercise, diet and medication have been considered to be the three cornerstones of diabetes therapy. The low-cost, non-pharmacological nature of diet and physical activity enhances their therapeutic appeal. Initial management of Type 2 diabetes focuses on improving diet and increasing physical activity in order to reduce glycemia, body fat and other variables such as blood lipids and blood pressure. In populations without diabetes, increased physical activity has a protective effect from 
cardiovascular and all cause mortality (
Bouchard 1994). Exercise may be defined as a predetermined program of physical activity, and has been shown to reduce hyperglycemia, insulin resistance, hypertension and dyslipidemia (ADA 1997; Despres 1997; NIH 1998)."
-  NHS, Physical Activity and Type 2 Diabetes



"Exercise burns calories, which will help you lose weight or maintain a healthy weight.  Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can lower blood glucose and possibly reduce the amount of medication you need to treat diabetes, or even eliminate the need for medication.  Exercise can improve your circulation, especially in your arms and legs, where people with diabetes can have problems.  Exercise can help reduce your cholesterol and high blood pressure. High cholesterol and high blood pressure can lead to a heart attack or stroke.  Exercise helps reduce stress, which can raise your glucose level."
Life Clinic: Exercise Tips for Diabetics



"If you have Type 2 diabetes, exercise helps to increase the sensitivity of your body cells to insulin. With this increased sensitivity, your own insulin works better and your blood sugar levels get better. When exercise is done at least every other day it is more likely to have this effect.  Exercising regularly and following a meal plan may get your blood sugars in the target range without medication.  In many people with Type 2 diabetes, medication is needed.  Exercise is then used with a meal plan and the medication to control your diabetes."
Diabetes and Exercise, Virtual Hospital.    



"Consumer Reports (CR, Feb 2000, p 45) calls t'ai-chi the "Ultimate low-impact exercise", an exercise that can be done by any one who can walk, the only caveat being people with knee problems may have problems doing it.  CR claims t'ai-chi can improve cardiovascular endurance as well as improve posture, strength and balance.  CR sites a 1992 Australian study that found it had the same effect as brisk walking on heart rate, blood pressure and stress hormones.  Scientific studies have found that it can lower blood pressure, improve balance, improve circulation and make seniors feel empowered. "
-  Harvey Kurland, Preface to a History of Taijiquan



"If you work just the pancreas and not the other organs, then you do not create a balance... Diabetes has to do with carbohydrate metabolism, so I also advise rhythmic movements, like charnjap, a yogic form of walking that involves breath and mantra and can improve metabolism."
-  Shanti Kaur Khalasa, Ph.D., Kundalinin Yoga teacher.  "Dealing with Diabetes," by Stacie Stukin: Yoga Journal, October 2001, p. 36



"A successful life plan for diabetes is dependent on several factors.  The two most essential are developing a lifetime eating plan and engaging in some form of physical activity.  Exercise should be a way of life, a habit that will fill you with pride and self-esteem.  Raising your heart rate assists the cells in taking in the glucose from the blood.  It helps work against insulin resistance." p. 90.    "T'ai Chi is becoming a more and more popular form of gentle physical and mental exercise her in the West.  Certainly one of the most intriguing aspects of this exercise is that it can be practiced well into old age and keeps your golden years as active
and supple as possible.  It improves respiration for the heart and lungs, and calms the mind." p. 183.  
-   Carol' Guber's Type 2 Diabetes Life Plan, 2002, p. 90, 183. 



"Exercise has a number of benefits - both for you and your overall health. You'll not only control your weight and lower your blood sugar level, but you'll also feel better about yourself. And there are even more advantages of keeping fit: increased energy, lowered cholesterol, decreased stress, weight management, and a feeling of control."
BD Diabetes, 2003



"Ten Ways to Inspire People to Keep Fit: Be a role model; make fitness fun; be both active and productive; make workouts short and sweet; extoll the benefits; train for a charity event together; set short-term goals; offer to be a workout partner; use inspirational music; don't preach, lecture or nag. "
American Council on Exercise 



"The interplay between exercise and diabetes is a critical one. This is because of the way in which exercise influences metabolism.  Exercise contributes to glucose control, weight control, and stress management.  In short, exercise helps! It has been seen to:  1. Improve glucose uptake and help control glucose levels.  2. Promote weight control.  Reduction of excess body fat has been shown to decrease insulin resistance.  3. Help regulate stress levels. Or, said another way, exercise de-stresses the body.  DIS-stress (bad stress) can disrupt the diabetic's ability to maintain the delicate balance of hormones, ketones, free fatty acids, and urine output."
-  Karl Knopf, Ed.D., Special Conditions



"Although the causes and triggers of diabetes remain a mystery, both genetics and environmental factors (such as obesity and lack of exercise) appear to play roles.  Diabetes often goes undiagnosed since many of its symptoms seem harmless or commonplace. However, early detection of diabetes can help decrease the chance of developing complications.  According to the American Diabetes Association, we should be watchful for these symptoms of diabetes: frequent urination, excessive thirst, extreme hunger, unusual weight loss, increased fatique, irritability, and blurry vision."
-  Dr. Andrew Weil, November 1, 2004.  



"A year-long study published in the December 2003 issue of the Journal of the American Geriatrics Society found that an intense Tai Chi program did not significantly reduce the risk of falls in frail elderly as compared to a wellness education program. The authors, who had published previous work showing that Tai Chi could help control falls in older people, noted that previous studies had shown stronger findings in healthier people, and urged further studies in frail elderly. Two smaller studies recently published in sports medicine journals suggest that Tai Chi may help older adults avoid falls by improving sensitivity to nerve signals in the ankles and knees."
-   The Latest Research on the Benefits of Tai Chi 










Tai Chi for Diabetes
Instructor in Northern California

Michael P. Garofalo

B.A. Philosophy, M.S. Library and Information Science
Certified by Dr. Paul Lam as a Tai Chi for Diabetes Instructor
Experienced instructor of the Yang Style Taijiquan (24 and 108 Forms) and Chen Style (18 Forms)
Chinese Energization and Meditation Exercises (Chi Kung, Qigong) Instructor

23005 Kilkenny Lane, Red Bluff, CA 96080
Phone: 530-200-3546


1.   Received a Tai Chi for Diabetes Instructor's Certificate (10/03-10/05) from Paul Lam, M.D..  This exercise program is supported by the Diabetes Australia Association. 

2.  Attended the Kaiser Permanente Diabetes Training Program (8 hours).  Attended the Blue Cross of California sponsored Diabetes Workshop (6 hours) in 2003, presented by Marie Cikuth, R.N., Mercy Medical Center, Redding, CA.  Attended the Tai Chi for Diabetes Instructor’s Training Workshop (14 hours) in 2003, presented by Dr. Paul Lam in Monterey, CA. 

3.  Ongoing experience since 1996 with effectively managing, with the guidance and support of my physician, my own case of Type 2 Diabetes.  Active participant in the Diabetes Health Improvement Program developed by Anthem Blue Cross of California.  

4.  Began studies in T'ai Chi Ch'uan and Chi Kung in 1986.  An active practitioner and student of Taijiquan; and, an avid walker.  Teacher of Yang Style Taijiquan (Standard 24 Form and 108 Form) and the Eight Section Brocade Qigong, Five Animal Frolics, and Wild Goose Qigong as an instructor for Valley Spirit Chi Kung in Red Bluff, California.  Taijiquan instructor at the Tehama Family Fitness Center in Red Bluff, CA., from April of 2003 until July of 2012. 

5Active Hatha Yoga teacher.  I have taught over 800 yoga classes at the Tehama Family Fitness Center in Red Bluff, California.  Completed the 200 hour YogaFit RYT Teacher Training Program.  My current master yoga teacher, Anusara and Iyengar, is Dr. Paula Barros.   



Information and Promotional Documents
Tai Chi for Diabetes Class
Michael P. Garofalo, Instructor

[Note: Some of these PDF files are in the Print Only, and some in the Read Only format.]


1.  Overview and Benefits of the Tai Chi for Diabetes Class

2.  Qualifications of Michael P. Garofalo, Tai Chi for Diabetes Instructor

3.  Head to Toe Warming Up Exercises List

4.  A Qigong Form for Diabetics 

5.  Tai Chi for Diabetes: 11 Movement Yang-Sun Taijiquan Basic Form

     List of 11 Movements
     Brief Description of Each Movement

6.  Tai Chi for Diabetes: 19 Movement Yang-Sun Taijiquan Advanced Form

      List of 19 Movements 
      Brief Description of Each Movement 

7.  Head to Toe Cooling Down Exercises List

8.  Fighting Diabetes - Defending Your Health and Vitality

9.  Resources, References and Web Links    

10.  Relaxation and Taijiquan    

11.  Diabetes - Exercise Therapy: Taijiquan and Qigong: Links, Bibliography, Quotes, Notes

12.  Taking Your Tai Chi to Higher Levels    

13.  Cloud Hands: Taijiquan and Qigong







Michael P. Garofalo's E-mail


Valley Spirit Yoga
Yoga Practice, Education, and Research

Valley Spirit Qigong

Cloud Hands T'ai Chi Chuan


© 2003-2012, Green Way Research, Red Bluff, California
Michael P. Garofalo, All Rights Reserved

Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Sacramento, Davis, Woodland, Vacaville, Marysville,
Yuba City, Williams, Colusa, Willows, Orland, Oroville, Paradise, Durham, Chico, Hamilton City,
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Shingletown, Burney, Mt. Shasta City, Weaverville, Chester, Susanville,
Weed, Gridley,  NorCalifia, CA, California.

This webpage was last updated on July 9, 2012.