Insulin resistance plays an important role in the pathogenesis of type 2 diabetes. What is insulin resistance? It refers to the phenomenon that muscle cells, fat cells and liver cells do not respond adequately to insulin. Generally speaking, insulin resistance is the "devaluation" of insulin, which does not give full play to its hypoglycemic effect.
Exercise can promote the blood circulation of muscle tissue, increase the number of insulin receptors in muscle cells, strengthen the operation of glucose in receptor parts, and make more insulin reach muscle cells. Therefore, moderate exercise by sugar friends can improve the sensitivity of insulin and restore the normal response of the body to insulin. At the same time, exercise increases the consumption of glucose by muscle tissue, thus achieving the effect of lowering blood sugar.
Diabetic friends all know that exercise can lose weight, make many tissues and cells more sensitive to insulin, and promote blood sugar decline. Exercise can enhance cardiopulmonary function, regulate blood pressure, reduce the dosage of hypoglycemic agents and enhance the elasticity of bones. Exercise can also make sugar friends feel comfortable, strengthen their physique, improve their immunity and promote their metabolism. Many benefits, to name a few.
Second, four kinds of exercise for diabetics.
0 1 Tai Ji Chuan and yoga
Through moderate exercise, we can enhance the strength of multiple muscle groups by our own weight, and at the same time improve the flexibility and mobility, which plays a vital role in improving the balance and stability of patients with diabetic neuropathy.
It is suitable for diabetic patients to learn this kind of course from the beginning class. Choose a posture that suits your personal situation and don't challenge difficult movements.
02. Swimming and aerobic exercise in water
Swimming and aerobic water not only have no effect, but also do not need to bear weight, eliminating the adverse effects of gravity on the joints of diabetic patients.
Studies have shown that swimming pool exercise significantly reduces joint pain and stiffness of middle-aged and elderly people with osteoarthritis, and at the same time enhances muscle strength and function.
03. Exercise with a chair to improve stability.
People with diabetes can exercise without leaving the sofa. For anyone who has problems with athletic ability and stability (or just wants to sit and watch TV), sitting strength training is a good way to strengthen the muscle groups of upper limbs and even lower limbs.
For patients with diabetic foot neuropathy, the nerve function of the hand has been completely preserved, which enables weight lifting exercises such as shoulder pushing and biceps bending to be carried out effectively. For patients with diabetic foot neuropathy, the nerve function of the hand has been completely preserved, which enables weight lifting exercises such as shoulder pushing and biceps bending to be carried out effectively.
04. Take a walk
Walking is very similar to running, but the impact of walking is much lower. When walking, one foot is always on the ground, unlike running and jogging, which requires both feet to leave the ground. Gradually increase the number of walks every week, park your car farther away from supermarkets and office buildings, take a walk while running, pace back and forth when answering the phone, and take a short walk after meals. These are all forms that diabetics can take.
Third, the taboo of diabetes exercise
1. hyperglycemia: blood glucose ≥ 13.3 mmol/L+ urine ketone positive or blood glucose ≥19.4mmol/l.
2. Resting blood pressure ≥ 160/ 100 mmHg.
3. Patients with chest tightness, shortness of breath, chest pain and other symptoms or signs of cardiovascular and cerebrovascular diseases.
4. Various heart diseases, such as coronary heart disease, hypertensive heart disease, valvular disease and cor pulmonale, should be exercised according to the principle of cardiac rehabilitation.
5. Athletes are affected by musculoskeletal diseases.
Fourth, the causes and countermeasures of hypoglycemia in diabetic patients during or after exercise
5. Diabetic people choose to exercise in the afternoon in winter, and their blood sugar is more stable.
Due to the low temperature in the morning and more cardiovascular and cerebrovascular complications in diabetic patients, they are prone to sudden onset when stimulated by cold air or tired. Blood sugar is usually the lowest in the morning. At this time, if you exercise on an empty stomach, it is easy to induce hypoglycemia and even cause hypoglycemia coma. There have been cases in which diabetic patients fainted due to fasting exercise in the morning.
The purpose of exercise is to lower blood sugar. In order to prevent the blood sugar from rising obviously, it is best to exercise in the afternoon, and the specific time is about after meals 1 hour. During this time, food is digested and absorbed quickly, especially sugar is absorbed fastest, so the blood sugar level will increase significantly. If you start exercising at this time, with the consumption of exercise energy, the catabolism of sugar will be enhanced, thus reducing the increased blood sugar after meals and preventing blood sugar fluctuations.