1. How do diabetics walk?
1. Walk slowly
About 70 steps per minute. Compared with their age, walking is suitable for diabetics and beneficial to people with unstable blood sugar. Because the exercise intensity of this sport is not great, it generally does not cause hypoglycemia. And walk slowly after meals, benefiting the spleen and stomach and helping digestion.
double
One minute is about 120 steps. Suitable for diabetic patients under 60 years old. For patients whose work unit is only 1 ~ 2 kilometers away from home, the daily commute becomes a relaxing exercise trip. However, due to the large consumption, patients had better bring some biscuits when walking briskly to prevent hypoglycemia. In addition, patients with unstable blood sugar should gradually transition to a brisk pace on a slow basis, and this method should not be adopted at the beginning.
act quickly
It reaches about one hundred and fifty steps per minute, which consumes a lot of energy. It is more suitable for patients who are healthy and have no obvious blood sugar fluctuation. Generally speaking, brisk exercise should be followed by brisk walking.
Step 4 have a good time
For all kinds of diabetic patients, you can stop and talk while walking. Can make people feel relaxed and happy.
The treatment of diabetes is exercise therapy, and diabetic patients can make their own exercise plan according to their own situation. Exercise requires persistence and perseverance, which is very helpful to the body and can enhance resistance. Therefore, I hope that diabetic friends can choose their own walking style according to their own situation.
2. Exercise suitable for hyperglycemia.
1, jogging
Jogging is called mild cardio-cerebrovascular gymnastics, which has a good stimulating effect on the heart and blood vessels of human body. Sweating while running is very beneficial to your health, which is not the same as sweating in sauna or high ambient temperature. Sweating is expensive, and it is meaningful to sweat when the heart beats faster when running, because the constitution of diabetic patients is acidic, and sweating can make the environment in the body alkaline, thus reducing the occurrence of inflammation, which will play a very good role in wound healing and skin dressing.
Step 2 take a walk
Walking is a relatively leisurely sport. The so-called "ten exercises is better than a rest" emphasizes a kind of exercise that is left to its own devices. This kind of exercise is most beneficial to diabetic patients, because walking will not lead to an increase in blood pressure due to excessive fatigue. In addition, it can be rescued in time when the heart beats faster or other discomfort occurs. Massage the abdomen while walking, suitable for patients with dyspepsia and chronic gastrointestinal diseases. Therefore, walking is not only good for diabetes, but also good for other diseases.
3. Aerobic exercise
Many diabetic patients have distal vascular necrosis, so many patients in the late stage of diabetes will have symptoms such as finger headache, toe swelling and numbness. You can do it every day: pull up your body, support your feet, lift your heels off the ground, tiptoe up and down, and at the same time open your arms and palms with all your strength to do the "grab" action. Every time you catch one, your feet will move. Do it for 5 minutes at a time, once in the morning and once in the evening.
4. Tai Ji Chuan
Practicing Tai Ji Chuan helps to relieve stress, improve balance and improve physical flexibility. Tai Chi practice by sugar friends also helps to lower blood sugar levels. A new study found that sugar friends attending Tai Ji Chuan training class twice a week, with 65,438+0 hours each time, and practicing at home for 20 minutes three times a week, can significantly reduce blood sugar levels and improve their quality of life.
Step 5 Exercise intermittently
Intermittent exercise refers to the addition of several more intense exercises in the normal exercise process, such as jogging combined with fast running, walking combined with fast walking and so on. It is found that intermittent exercise is helpful to lower blood sugar level, improve cardiovascular health and enhance exercise perseverance. Experts suggest that the initial time for high-intensity exercise can be 15-30 seconds, and then gradually increase to 1-2 minutes.