1, diabetes exercise needs to know
First, what preparations should I make before exercise?
In order to ensure the safety of exercise, you should do the following work before exercise:
1, go to the hospital for a comprehensive physical examination. The examination items include blood sugar, glycosylated hemoglobin, blood pressure, electrocardiogram, fundus, renal function, electrocardiogram and cardiac function. To see if there are cardiovascular and neurological complications. Discuss with the doctor whether the current situation is suitable for exercise? What kind of exercise is more suitable? How much exercise should I do? What should you pay attention to in sports and so on.
Generally speaking, people in the following seven situations are not suitable for physical exercise:
1) has acute complications or acute infection;
2) proliferative retinopathy;
3) Have serious neuropsychiatric diseases;
4) diabetic foot ulcer;
5) Recent myocardial infarction, stroke, cardiac insufficiency, diabetic nephropathy and massive proteinuria;
6) Poor blood pressure control, such as systolic blood pressure greater than160mmhg or diastolic blood pressure greater than100mmhg;
7) Poor blood sugar control or large blood sugar fluctuation.
2. Check your feet carefully before every exercise and choose the shoes and socks that suit your feet. Pay special attention to the smoothness of the sole, and there can be no foreign objects such as sand and stones.
3. Carry a "diabetes first aid card" with you when exercising. Write your name and contact information of relatives and friends on the card, indicating that you are a diabetic. If an accident occurs, it is convenient for others to take first aid measures and help contact the patient's family.
4. Carry sugary food with you. Such as candy, chocolate, biscuits and sweet drinks. In case of hypoglycemia.
5. It is best to exercise together. Let your partner know that you are a diabetic and how to deal with emergencies.
Second, choose a reasonable exercise method.
Exercise can be divided into aerobic exercise and anaerobic exercise. Aerobic exercise and anaerobic exercise mainly depend on oxygen metabolism in the body. "Aerobic exercise" (also called "endurance exercise"), as its name implies, is an endurance exercise that can enhance the inhalation, transportation and utilization of oxygen in the body. It is characterized by low intensity, fast rhythm and long duration. It can enhance cardiopulmonary function, improve metabolism, and help reduce blood sugar and blood lipid. Aerobic exercises suitable for diabetics include walking, jogging, cycling, mountain climbing, aerobics, ballroom dancing, Tai Ji Chuan, swimming and boating. Patients can choose according to their own condition and hobbies. "Anaerobic exercise" refers to the high-speed and strenuous exercise of muscles in the state of "hypoxia", which shows that the oxygen intake is extremely low during exercise and you have to rely on "anaerobic energy supply". Competitive sports such as sprinting and weightlifting can promote the secretion of glucagon in the body, but it will increase blood sugar.
No matter 1 type diabetes or type 2 diabetes, patients should adopt "aerobic exercise". Walking is the safest and easiest way to persist, and it is considered to be the first choice for elderly diabetic patients (especially those with poor health). Fitness running belongs to moderate intensity exercise, which is suitable for diabetic patients with good physique and no cardiovascular disease. Of course, diabetics can also choose their own exercise methods according to their hobbies, actual illness, physical condition and environmental conditions. For example, people who live in tall buildings can climb stairs or jump rope and run in situ.
Third, scientifically determine the amount of exercise.
People with diabetes must exercise moderately. Excessive exercise intensity is not only prone to hypoglycemia, but also increases the burden on the heart, which is harmful to the body; If the intensity of exercise is too small, it will not achieve the purpose of exercising and controlling blood sugar. Therefore, it is very important to scientifically determine the amount of exercise. The following are three methods to evaluate the appropriateness of exercise intensity:
1, "speaking test" method: This is a simple method to measure the intensity of exercise. When you exercise, you can just speak naturally, indicating that the intensity of exercise is moderate; If you are panting and have difficulty speaking during exercise, it means that the intensity of exercise is too large and should be reduced appropriately.
2, "self-feeling" method: ① insufficient exercise. It is advisable to rest for 2 minutes after exercise without sweating, fever, heart rate change or resume ② exercise. Slight sweating after exercise, relaxed and happy; I feel a little weak, I can disappear after rest, and I am full of energy the next day. 3 excessive exercise. Sweating, chest tightness and shortness of breath after exercise; Very tired, rested 15 minutes, pulse didn't recover, and I was weak the next day.
3. "Appropriate heart rate" method: you can know whether your exercise intensity is appropriate by counting your pulse immediately after exercise. If the pulse (times/minute) during exercise reaches "170- age", the exercise intensity is appropriate. For example, for a 50-year-old diabetic, the appropriate heart rate during exercise is about 120 beats/min (170-50). In addition, we should pay attention to the change of blood pressure, and the intensity of exercise should not exceed 180 mm Hg.
Fourth, regular quantitative exercise.
The purpose of exercise therapy is to control blood sugar level with diet and hypoglycemic drugs. Therefore, exercise cannot be carried out at will, and the time, intensity and frequency of exercise should be relatively fixed as far as possible.
1, fixed time: diabetic patients should keep the time of each exercise relatively fixed. Most scholars believe that 1 hour after meals is the best time for diabetic patients to start exercising, because the blood sugar level in the body is relatively high at this time, and exercise is not easy to cause hypoglycemia, which is the most helpful for lowering blood sugar. It should be noted that diabetic patients should not exercise on an empty stomach, especially after taking hypoglycemic drugs (or injecting insulin) and before eating to avoid hypoglycemia.
2, fixed intensity: the intensity of exercise should be relatively fixed, which can reduce blood sugar fluctuations and prevent hypoglycemia.
3, the frequency is fixed and the time is long: American diabetes prevention research shows that it is more appropriate for diabetic patients to exercise at least 150 minutes per week. Time is too short to achieve the desired effect, and time is too long to damage bones and muscles. In other words, it is required to arrange at least five days a week and exercise for about 30 minutes each time. Of course, healthy young patients can appropriately extend the exercise time, and the elderly and infirm can reduce it as appropriate. Don't "fish for three days and dry the net for two days" or don't exercise on weekdays, and save money on weekends.
5. Exercise should be gradual and persistent.
Should follow the principle of step by step, from small amount of exercise (