If you are a young and middle-aged patient, as long as there is nothing wrong with your heart and body, as long as it is not too exciting and strenuous exercise, it is ok. Swimming, jogging, cycling and aerobic exercise are all good. Exercise can increase blood circulation, improve the intake and utilization of glucose, gradually reduce the high blood sugar in the body, and also consume fat, which is very good for obese diabetes. It can improve cardiopulmonary function, increase vascular elasticity and reduce complications of hypertension and diabetes.

If you are an elderly patient or in poor health, you can take a walk, walk quickly, climb the stairs properly, and beat Tai Ji Chuan, which is also helpful to your health. Diabetes, hypertension and people's mentality are also closely related, and exercise also helps to relax.

Second, how do patients with diabetes and hypertension exercise correctly?

1, the intensity of the movement

Light-intensity exercise includes walking, standing by the car, and simple housework lasting about 30 minutes. Take a walk, take a bath, go downstairs, do radio gymnastics, ride a bike on the ground, etc. For about 20 minutes. The intensity and duration of such exercise is equivalent to consuming 80 kilocalories.

Moderate-intensity sports include jogging, climbing stairs, cycling on slopes, skating, playing volleyball and climbing mountains. The duration is about 10 minute. Can consume 80 kilocalories in the body.

High-intensity sports include: long-distance running, skipping rope, playing basketball, lifting weights, fencing, etc., which can last for about 5 minutes, equivalent to consuming 80 kilocalories in the body.

Exercise every day consumes at least 160 kcal of calories to control blood sugar and lose weight. We should also emphasize perseverance.

Note: I feel a little breathless and sweaty after exercise, but I can still talk and I am not tired, which also shows that this exercise intensity is appropriate. People with heart disease should be determined according to their individual tolerance, and no discomfort should be the principle. If you feel unwell, especially unstable blood pressure and heart rate, you should stop exercising immediately. In addition, it is suggested to carry out proper warm-up exercise before exercise, so that the body can have an adaptation period.

2. Exercise time

The exercise of diabetic patients is a therapeutic exercise, which is not suitable for morning exercise on an empty stomach, and is usually carried out after meals. Exercise time should be determined according to the actual situation of patients and coordinated with diet, medicine and other treatments. When exercising after meals, we should pay attention to avoid the peak period of drug action to avoid hypoglycemia.

In addition, the duration of exercise is too short to achieve the metabolic effect in the body; When the exercise time is too long and the intensity is too high, it is easy to feel tired, but it will have a bad influence on the body. Therefore, it is generally suggested that the duration of each exercise should be more than 10 minute, and gradually extended to 30 ~ 60 minutes.

3, the taboo of sports.

When the blood sugar control of patients with diabetes and hypertension is stable, it is not suitable for exercise training for the time being if the following situations occur:

① Sudden or obvious increase of blood pressure (higher than180/110mmhg) with or without progressive dysfunction of heart, brain, kidney and other organs.

② Grade 3 hypertension (severe) with unstable condition.

③ Complicated with other serious complications, such as severe arrhythmia, tachycardia, cerebral vasospasm, heart failure, unstable angina pectoris, etc.

④ The blood pressure is too high during exercise, that is, the blood pressure is higher than 220/110mmhg.

Reasonable exercise not only helps to control blood sugar, but also lowers blood pressure to some extent. Patients with diabetes complicated with hypertension must adhere to long-term exercise training. Long-term exercise training can obviously change the insulin sensitivity of patients with type 2 diabetes, and at the same time, it has the functions of lowering blood pressure and regulating blood lipid. Once patients with hypertension stop exercise therapy, the reduced blood pressure may rebound to the original level in a short time. Therefore, patients with hypertension, especially those with mild to moderate hypertension, should persist in training under personal tolerance.