1. Choose the exercise mode that suits you. Diabetes can cause diseases such as eyes and nervous system, and the type and degree of these diseases determine the way you should exercise. For example, if your feet lose feeling, then swimming is more suitable for you than walking; If your eyesight is poor, or it often happens, it will be your wise choice to exercise indoors or find a friend to accompany you.
2. Make a thorough physical examination before starting exercise, including: blood pressure, renal function, blood lipid, eye and foot blood sugar, glycosylation of heart, circulation and nervous system.
3. Simple but steady exercise can win you health, set your goal too high, or make you feel discouraged, or even get hurt by strenuous exercise. Usually, the amount of exercise can be determined according to the safe maximum heart rate: safe maximum heart rate = 180- age, and your heart rate should not exceed the safe maximum heart rate during exercise. Of course, this is just a reference. When you have shortness of breath or other uncomfortable symptoms during exercise, you should stop exercising immediately and ask you. All physical exercises should be based on the premise of no discomfort and self-adjustment after exercise. Gradually increase the amount of exercise, for example, you can walk for 10 minutes at first, and then you can increase it to 15 or 20 minutes next week, and adjust your diet and medicine appropriately.
4. Before you start exercising, warm up and do some stretching exercises. Warm-up can choose some low-intensity exercises, such as walking, to put the heart and muscles into a "working state", and then you can carry out gentle stretching exercises to make the joints and muscles elastic. The joints are stiff and the muscles are easily injured.
5. Let the body gradually cool down at the end of the exercise. Gradually slow down your exercise until your breathing becomes normal, and then do a set of stretching exercises. After exercise, your muscles will stretch more easily.
6. Whether you can carry out weight-bearing exercise depends on your cardiopulmonary function. Almost all diabetic patients can carry out low-intensity weight-bearing training, and you can use lighter dumbbell weight-bearing training programs to strengthen upper limb strength.
7. Drink plenty of water. Sweating means the loss of body fluids, so it is very important to take enough water to replenish the body fluids lost due to sweating. Boiled water is usually the best choice. If you exercise for a long time, you can choose some drinks containing carbohydrates to supplement your calories.
8. Wear clothes suitable for the weather and your exercise. It's no good wearing thick clothes in warm weather. Sweating too much is not helpful to lose weight, just losing water. In fact, this is unhealthy and will only make your body overheat. Wear light clothes in summer. But be sure to clean it and put on your hat. Wear multi-layer clothes in winter, preferably polypropylene, silk or light wool with good workmanship and texture. These materials can help sweat out of your body and prevent skin. The coat must be breathable, and your hands and feet should be warm when it is cold. Use protective equipment. Please wear a helmet if you ride a bike. If you play squash, please put it on. Avoid exercising in bad weather, and at the same time, don't exercise in bad air. Yes, it is also unhealthy.
9. Watch your feet! Wearing shoes suitable for sports means wearing basketball shoes when playing basketball, walking shoes when walking, and running shoes when running. The shoes are worn out and should be replaced in time. Wear clean and suitable socks. Check your feet in time after exercise. If you find any problems, such as redness, swelling and local problems, please contact your doctor immediately.
10. Pay attention to hypoglycemia! If you are using insulin or oral hypoglycemic agents, hypoglycemia may occur during or after exercise. In fact, sometimes hypoglycemia may occur after exercise 12 hours. Patients with type 2 diabetes who control diet and exercise usually do not have hypoglycemia. Glucose is consumed when you exercise, and exercise also enhances the body's response to insulin, both of which help lower blood sugar. Through careful planning, your doctor will adjust your insulin dosage appropriately to avoid hypoglycemia.
1 1. This is very important when you start a new way of exercise. This will help you grasp how much this kind of exercise affects your blood sugar. If the movement exceeds 1 hour, it needs to be measured again. Generally speaking, you should have a test every 30 minutes. If you find that your blood sugar is too low, you need to stop eating immediately.
12. Check blood sugar before exercise. If you are taking insulin or oral hypoglycemic agents, it is very important to monitor your blood sugar. It is best to check your blood sugar 30 minutes before exercise. If your blood sugar is too low, you need to eat more.