However, before starting exercise, patients need to consult doctors, determine the appropriate exercise mode and amount, and master some key points to ensure safety and obtain the maximum health benefits.
Lose weight first and get a grand slam.
Because most patients with type 2 diabetes are overweight, diet planning and physical activity usually focus on gradually losing weight, which is about 1~ 1.5 kg per month.
Exercise is beneficial to metabolic function, not only to lose weight, because it can lower blood sugar level and improve insulin resistance. As long as the initial weight drops by 5%~ 10%, it will have a significant impact on blood sugar level. This is good news for patients who are not used to sweating during exercise. In addition, patients engaged in sports can also enhance muscle strength, improve cardiovascular endurance, improve physical flexibility, balance function, endurance and mood, and enhance overall happiness.
Second, pay attention to blood sugar level.
Exercise not only helps to control blood sugar levels, but also helps patients lose weight and keep their hearts healthy. It is important to pay attention to blood sugar level, because any physical exercise will make patients more sensitive to insulin.
When people exercise, the body becomes more effective in using insulin, which can lower blood sugar, whether during exercise or within 24 hours after exercise.
Because blood sugar may drop to a dangerous level, it should be tested before exercise; If you feel dizzy or weak during exercise, you should also have another check-up. If the blood sugar level is lower than 70 mg/dl, eat 15 grams of simple carbohydrates immediately, such as orange juice, glucose tablets or candy.
Third, arrange exercise time reasonably.
If the patient is taking short-acting insulin or short-acting oral drugs (the effects of these drugs only work before and after meals), the doctor should be informed of the exercise schedule. When patients exercise within a few hours before and after meals, some people may need to reduce the dosage of these drugs to prevent hypoglycemia.
On the other hand, if the patient is taking long-acting insulin or oral drugs once a day, the efficacy of these drugs is usually effective for most of the day. People who use these drugs need to eat a small amount of carbohydrates to replenish energy before exercise, especially for activities lasting more than 30 minutes. They should always check their blood sugar levels during exercise.
Another option is to exercise for a short time after meals to lower the blood sugar level, because the patient's blood sugar level usually rises after meals.
Fourth, control hypoglycemia.
Since every patient's symptoms will be different, the only way to determine whether you can keep exercising is to check your blood sugar level.
According to the recommendations of the American Diabetes Association (ADA) on the treatment of hypoglycemia, the following steps are appropriate:
When hypoglycemia occurs, eat at least 15 ~ 20g of quick-acting carbohydrates, such as sports drinks, carbonated soft drinks or glucose tablets;
Wait 15~20 minutes, and check the blood sugar level again; If the blood sugar level is still low and the symptoms of hypoglycemia do not disappear, repeat the above treatment methods;
After the patient feels better, he must eat on time and eat more to keep his blood sugar level stable.
Five, familiar with the symptoms of discomfort
Although hypoglycemia is more common in patients with 1 type diabetes, any patient with 1 type diabetes or type 2 diabetes should know the following discomfort symptoms before starting exercise:
Feeling unstable, unstable, tired/weak, confused, sweating, anxious or nervous, hungry, having nightmares, irritability, rapid heartbeat and headache. Some symptoms (such as sweating or rapid heartbeat) are common during exercise, so it is difficult for hypoglycemia patients to identify them. For people who use insulin or other hypoglycemic drugs, it is very important to detect blood sugar levels before and after exercise, sometimes during exercise, especially when they notice discomfort.
Six, fitness backpack to prepare the necessary items.
If the patient plans to go to the gym to exercise, he must prepare first-aid supplies in his fitness backpack. Wear a bracelet that can identify medical identity. It can provide key information for onlookers and help them in time. On a piece of paper in your wallet, write down your mobile phone number, health status, drugs you take and the name of the hospital you go to most often.
In addition, patients with hypoglycemia should prepare some carbohydrate snacks, such as candy, dried fruit (such as raisins) or quick-acting glucose tablets. If hypoglycemia leads to seizures or coma, it is also very important to prepare glucagon injection package.
Finally, prepare a water cup. Because everyone needs to replenish water during exercise, it is helpful for patients with type 2 diabetes to replenish water during exercise to control blood sugar within the target range.
Seven, eat snacks suitable for sports types.
Slight strenuous exercise (such as jogging) will lower blood sugar levels more significantly. Eating reasonable food before exercise will be very helpful. Patients should eat carbohydrate snacks (such as bananas, peanut butter, apples and almonds) containing high-quality protein (such as yogurt or cheese) before exercise, which will help stabilize the blood sugar level during exercise.
According to the time and intensity of the activity, and whether the drug reaches the peak effective level during the activity, the number of times to eat snacks is determined.
Eight, the length and frequency of exercise are also particular.
When people with diabetes engage in sports, they should start slowly and gradually increase the amount of training. The American Association of Clinical Endocrinologists recommends that patients with type 2 diabetes take at least 150 minutes of moderate-intensity exercise every week, such as brisk walking or similar intensity exercise. In addition, they are also suitable for flexibility training and strength training.
If it is difficult to complete 30 minutes of exercise at a time, it will be divided into three time periods, each time period 10 minutes. This time-divided exercise method is as effective as continuous exercise, and it is easier to achieve the exercise goal.
Nine, manage the target heart rate
Taking hypoglycemic drugs will inevitably affect metabolic function and exercise tolerance. No matter how hard you exercise during taking medicine, you may never reach your target heart rate.
When patients exercise, they want to reach the target heart rate, and they can speak normally during exercise, indicating that the intensity is just right; If you can't breathe, the intensity is too high.
Ten, pay attention to whether the foot is abnormal.
Peripheral neuropathy or foot pain may be a complication of poorly controlled diabetes, but it will not happen to every diabetic. This foot disease is the result of nerve damage caused by long-term high blood sugar level.
Although patients with this kind of foot disease can still exercise, they should wear shoes with appropriate width and tightness to avoid squeezing their feet. When trying on shoes, your toes should be able to swing freely in them.
In addition, patients should also check their feet every day for any cracked or dry skin, as well as tenderness points, blisters and areas of redness and fever. Untreated injuries and ulcers can lead to amputation.
Patients with diabetic peripheral neuropathy should carefully choose the exercise they engage in, and swimming is suitable to replace running.
XI。 Protect eyesight
If patients have eye problems related to poor disease control, they need to limit or avoid certain types of activities. For example, they should stay away from strenuous strength training or high-impact sports. These activities may make the eyes of patients with retinopathy nervous, leading to problems such as eye injury or bleeding.
Twelve, to cultivate the patience of dripping water wears away the stone.
Managing type 2 diabetes seems to be a boring task, but patients will feel better when blood sugar levels gradually stabilize. They don't need complicated exercise, and they can live a healthier life by walking fast every day.
Experts encourage patients to wear pedometers. Wear it in the morning to see how many steps you have taken all day, and then try to gradually increase the number of steps by the following methods:
When taking the bus, get off at one stop in advance; Walk to shops, post offices and libraries; Stand and answer the phone, walking around while answering the phone; Climb stairs instead of taking the elevator; Take a walk between classes; Walk the dog; Take children or relatives and friends for a walk; Get up and exercise every 30 minutes.