Moderate, continuous and regular exercise can enhance the exercise ability and physical strength of patients.
Exercise is good for keeping a normal weight.
Exercise can accelerate the decomposition and metabolism of body fat, reduce the accumulation of body fat, and make muscle tissues in various parts make more use of fatty acids.
Exercise is beneficial to control blood sugar, blood pressure and blood lipid.
Exercise can enhance the sensitivity of body tissues to insulin and restore glucose metabolism to a stable level; In addition, it helps to regulate hypertension and hyperlipidemia.
Two hours after meals is the prime time for exercise.
Exercise is a double-edged sword for people with diseases. Proper physical exercise can help patients to stabilize their condition and make their bodies recover as soon as possible. If the exercise time is wrong and the amount of exercise is not appropriate, it may be even worse for health.
Generally speaking, 2 hours after breakfast or dinner is the most suitable exercise time for patients with three highs, and exercise before meals is the least suitable. The hazards of pre-meal exercise are: causing blood sugar level fluctuation; Premature exercise may lead to delayed eating, delayed eating may lead to hypoglycemia, or high blood sugar due to exercise failure to take medicine on time, or make blood sugar low first and then high. So diabetics had better exercise after meals.
However, if you exercise immediately after meals, on the other hand, it will have a bad influence on the digestive system. Therefore, the best time for exercise is 2 hours after meals.
For oriental families, dinner time is generally late. After dinner, many people either read newspapers or watch TV, and seldom do sports. In fact, this is particularly unfavorable for lowering blood sugar or losing weight.
In addition, patients with "three highs" should avoid surprise exercise, and never fish for three days and dry the net for two days, because these exercise methods will have a negative impact on the body.
Taking a walk after dinner has numerous benefits.
Experiments show that walking after meals is the safest and most effective exercise therapy to control blood sugar. If you walk at a speed of 3000 meters per hour, it will take about 90 minutes? After 120 steps, the body's metabolic rate can be increased to 48%, which is quite beneficial for diabetic patients to control blood sugar.
Walking after meals can not only improve cardiopulmonary function and lower blood pressure, but also prevent and improve lifestyle diseases such as obesity, hyperglycemia and hyperlipidemia. In addition, it also has the effects of preventing low back pain, activating the brain, preventing and improving depression.
Suitable for three high sports
Yoga, gymnastics
Yoga and gymnastics are both effective exercises, which can help us to coordinate our bodies and can be used to treat various physical and mental diseases. Its greatest feature is practicality, scientificity and logicality. Men, women and children can practice yoga and gymnastics.
The most suitable stretching exercise for middle-aged and elderly people
Once people get old, blood vessels and bones will become very fragile, and physical activities will be very clumsy. When the elderly are doing exercise therapy, they should pay special attention not to bring any burden to their bodies. If you don't realize these conditions, but engage in the same sports as young people, you can't persist for a long time and it is easy to cause sports injuries.
Therefore, when the elderly choose sports, in order to avoid physical injury, they should first choose low-intensity projects such as walking, gymnastics or yoga, which do not require high time and have no special provisions on physical flexibility. Not only can you relax yourself, relieve stress and change your inner mood, but you can also exercise, which also plays an important role in treating physical functional diseases. Medical research has proved that yoga can prevent hypertension, coronary heart disease and prostate disease, alleviate the pain caused by chronic diseases such as AIDS and cancer, and improve human immunity.
In view of the magical effect of yoga or gymnastics, many doctors have suggested that elderly patients with three highs should do more exercise, and both men and women can go to voluntary movement. It allows us to stretch our limbs, which not only ensures the exercise intensity required by the patients with three highs at ordinary times, but also ensures the safety of the elderly!
Suitable for upper body torsion of three-high aerobics
Turn left, turn right and stretch your waist muscles.
1, put your elbow on the opposite knee to exhale, twist your waist to the right, put your left elbow on the outside of your right knee to avoid unstable center of gravity, and put your right hand on the back floor.
2. Hold your ankle and twist it backwards. Next, hold your right ankle gently with your left hand, take a deep breath, and twist your right shoulder backwards.
3. Keep the back of your hand close to your waist. At this time, stick your right arm back to your waist. After 15 puffs, switch sides and stop a group of actions.
Suitable for three-high aerobics mermaid waist twisting.
Mermaid has a graceful posture, and simple gymnastics has zero health.
1, sitting posture, feet open, sitting posture is hip width, knees are bent about 90 degrees, feet are on the ground, legs are slightly wider than hips, hands are supported behind hips, and upper body is straight.
2. Twist the upper body backwards until it can't turn. Bend your knees to one side and stick to the ground but don't overlap your legs. Twist your upper body backwards, put your hands on the ground to stabilize your body, and keep your eyes on the front. Five breaths, twisting on the other side.