For diabetics, exercise can also reduce weight, improve insulin resistance, help lower blood sugar (especially postprandial blood sugar) and reduce the dosage of hypoglycemic drugs. Patients with mild early type 2 diabetes can even control their blood sugar at a normal level through diet control and exercise therapy without using hypoglycemic drugs (but it needs a doctor's assessment).
Although exercise has many benefits for diabetics, not all diabetics are suitable for exercise. For diabetic patients with serious complications or large blood sugar fluctuations, blind exercise may aggravate the condition, but it is more harmful.
Because the article is long, write the previous paragraph first, so that sugar friends can quickly find what they need:
You should make these preparations before you start exercising. How to choose the exercise mode? How to determine the timing and amount of exercise, warm-up before exercise and relaxation after exercise, prevention and treatment of hypoglycemia during exercise, and master the three principles of exercise. You should make these preparations before starting exercise.
1. Go to the hospital for a comprehensive physical examination: the examination items include blood sugar, glycosylated hemoglobin, blood pressure, electrocardiogram, renal function and cardiopulmonary function. See if there are cardiovascular and neurological diseases. You can discuss with the doctor whether the current situation is suitable for exercise, which kind of exercise is suitable, how much exercise should be, and what to pay attention to during exercise.
Generally speaking, there are seven situations that are not suitable for sports:
1) acute complication or acute infection 2) proliferative retinopathy 3) severe neuropsychiatric disorder 4) diabetic foot ulcer 5) recent myocardial infarction, stroke, cardiac insufficiency and diabetic nephropathy with massive proteinuria 6) poor blood pressure control, such as systolic blood pressure greater than 160mmHg or diastolic blood pressure greater than 100 mmHg 7) poor blood sugar control or blood sugar fluctuation.
3. Carry a "diabetes first aid card" with you when exercising. Write your name and contact information of relatives and friends on the card, indicating that you are a diabetic. If an accident occurs, it is convenient for others to take first aid measures and help contact the patient's family.
4. Bring sugary food, such as candy, chocolate, biscuits and sweet drinks. In case of hypoglycemia.
It is best to exercise together to let your partner know that you are diabetic and how to deal with emergencies.
How should I choose my own exercise method?
Exercise is divided into aerobic exercise and anaerobic exercise, which mainly depends on oxygen metabolism in the body.
Aerobic exercise, as its name implies, is an exercise carried out in aerobic state, which refers to endurance exercise that can enhance the inhalation, transportation and utilization of oxygen in the body. It is characterized by low intensity, fast rhythm and long duration. It can enhance cardiopulmonary function, improve metabolism, and help reduce blood sugar and blood lipid.
Aerobic exercises suitable for diabetics include walking, jogging, cycling, mountain climbing, aerobics, Tai Ji Chuan, swimming and boating. Patients can choose according to their own conditions and hobbies. Walking is the safest and easiest way to persist, and it is considered to be the first choice for elderly diabetic patients (especially those with poor health).
Fitness running belongs to moderate intensity exercise, which is suitable for diabetic patients with good physique and no cardiovascular disease. Of course, diabetics can also choose their own exercise methods according to their hobbies, actual illness, physical condition and environmental conditions.
Anaerobic exercise refers to the high-speed and strenuous exercise of muscles under hypoxia, which is characterized by extremely low oxygen intake during exercise and has to rely on anaerobic energy supply, such as sprinting, weightlifting and other competitive sports. This exercise can promote the secretion of glucagon in the body, but it will increase blood sugar, so it is necessary to carefully evaluate whether it is suitable for this exercise.
How to determine the amount of exercise
People with diabetes must exercise moderately. Generally speaking, each exercise contains about 20 minutes of moderate/high intensity exercise, which is enough. Excessive exercise intensity is not only prone to hypoglycemia, but also increases the burden on the heart, which is harmful to the body; If the intensity of exercise is too small, it will not achieve the purpose of exercising and controlling blood sugar.
A more intuitive way to check the intensity of exercise is to evaluate whether you can speak. For example, when you exercise, you can just speak naturally, indicating that the exercise intensity is moderate; If you are panting and have difficulty speaking during exercise, it means that the intensity of exercise is too large and should be reduced appropriately.
Or, in international journals, I told you that these three sports have the highest CP value, so don't act quickly if you want to be healthy! Hong Congmin, a professor at National Taiwan University, pointed out that the so-called moderate/high-intensity exercise means that the heart rate reaches a value converted by age, and the formula is (220- age) ×70%. You can monitor whether your exercise intensity is enough through the exercise bracelet.
Regular quantitative exercise
The purpose of exercise therapy is to control blood sugar with diet and hypoglycemic drugs. Therefore, exercise cannot be carried out at will, and the time, intensity and frequency of exercise should be relatively fixed as far as possible.
1. Fixed time: Diabetic patients should keep a relatively fixed time for each exercise. Most scholars believe that 1 hour after meals is the best time for diabetic patients to start exercising, because the blood sugar level in the body is relatively high at this time, and exercise is not easy to cause hypoglycemia, which is the most helpful for lowering blood sugar.
It should be noted that diabetic patients should not exercise on an empty stomach, especially after taking hypoglycemic drugs (or injecting insulin) and before eating to avoid hypoglycemia.
2. Fixed intensity: Exercise intensity should be relatively fixed, which can reduce blood sugar fluctuation and prevent hypoglycemia.
3. Constant frequency and long time: American diabetes prevention research shows that it is more appropriate for diabetic patients to exercise at least 150 minutes per week. Time is too short to achieve the desired effect, and time is too long to damage bones and muscles. Of course, young patients with good health can appropriately extend the exercise time, and the elderly and infirm can reduce it. Do not exercise on weekdays, and leave it to crazy practice on weekends.
Warm up before exercise and relax after exercise.
In order to ensure the safety of exercise, warm-up before exercise and finishing and relaxing after exercise are essential steps.
1. Warm-up Exercise: Do low-intensity aerobic warm-up exercise for 5~ 10 minutes before exercise, such as doing some stretching exercises before running, then walk slowly for 5~6 minutes, and then gradually speed up the pace. The purpose is to improve the adaptability of cardiovascular system to exercise and improve the flexibility of joints and muscles by gradually increasing the intensity of exercise, so as to avoid muscle strain caused by exercise. But avoid holding your breath, because holding your breath will increase systolic blood pressure.
2. Relax and tidy up: During exercise, the muscle tissue of limbs gathers a lot of blood. If the exercise stops suddenly, the blood can't return to the heart quickly, leading to temporary cerebral ischemia, causing dizziness, nausea and even collapse. So, don't stop exercising suddenly, do the finishing exercise for at least 5~ 10 minutes, and let the heart rate return to the level of 10~ 15 times higher than that at rest, and then stop and rest. For example, after jogging for 20 minutes, gradually change to fast walking, slow walking, stretching, kicking, and then walk home to rest.
Prevention and treatment of hypoglycemia during exercise
Exercise can consume energy and lower blood sugar, but sometimes hunger exercise can also cause hypoglycemia. In order to prevent hypoglycemia during and after exercise, the following principles should be followed:
1. Try to take part in exercise after meals 1~2 hours, when blood sugar is high and hypoglycemia is not easy to occur.
2. Try not to choose thighs and other parts for insulin injection, because the blood flow will increase in the parts of strenuous activity during exercise, and the absorption of insulin will accelerate, which will easily lead to hypoglycemia.
3. Try to avoid fasting exercise.
4. If you want to do moderate exercise for a long time, you can appropriately reduce the dosage of hypoglycemic drugs (including insulin) before exercise, or you can appropriately add meals before and during exercise.
If possible, you can use a blood glucose meter to measure your blood sugar before and after exercise, so that you can know how much exercise is appropriate and will not cause hypoglycemia.
6. If you have symptoms of hypoglycemia such as hunger, palpitation, cold sweat, dizziness and limb weakness during or after exercise, you should immediately stop exercising and take food with you. Mild hypoglycemia can be relieved by rest 10 minutes. If you don't relieve yourself, you should eat again and be escorted to the hospital immediately.
Master the principle of exercise 3.
Exercise therapy emphasizes "individualization" Individuals of different ages and physiques have different exercise modes and intensities, and it is not enough to have insufficient or excessive exercise. Therefore, no matter what kind of exercise you choose, remember the three principles that exercise must follow, step by step, do what you can and persevere.