If you want to keep a slim figure and are too lazy to move, that's no good! Doctors reminded that besides balanced nutrition, it is also necessary to exercise to lose weight, so as to avoid the occurrence of diabetes, the third leading cause of death among women in China. As for how to move? The secret of "5+5" is reported to you!

Exercise can not only prevent chronic diseases such as diabetes, but also be one of the important treatments after diabetes. Who: More than 1/4 of diabetes is caused by "lack of physical exercise"!

According to the statistics of the Ministry of Health and Welfare on the top ten causes of death in China, diabetes has been ranked the third among the top ten causes of death for women for six consecutive years, with a mortality rate of 4 1.9 per 65,438+10,000 people. One of the reasons is "too little exercise"! Lin, a physician in the Department of Metabolic Endocrinology at Chengda Hospital, pointed out that according to the statistics of the World Health Organization (WHO), 27% of diabetes is caused by "lack of physical activity".

Exercise controls blood sugar and saves health! 5 planning suggestions +5 preparation work

Exercise can not only prevent chronic diseases such as diabetes, but also be one of the important treatments after diabetes. Generally speaking, exercise can improve the condition of diabetes from four aspects, including: (1) increasing the sensitivity of muscle, liver and fat cells to insulin and reducing out-of-control blood sugar; (2) Increase glycogen content in muscle and liver, and improve hypoglycemia caused by exercise; (3) improve the circulation and metabolic function of the heart and blood vessels, thus improving the metabolic function; (4) It helps to digest calories and avoid being overweight continuously.

Five sports suggestions

However, how should diabetics plan their own exercise? Dr. Lin Han Jing made five suggestions:

Those who are not used to exercise can start with a walk and gradually increase the time and frequency. When walking, we should cooperate with the advice of the national health department: "Hold your head high, abdomen in, hands slightly around your waist, naturally swing your shoulders to relax, and take a step forward" to achieve the effect of walking for health.

It is best to exercise after meals 1 hour, and try not to exercise on an empty stomach.

The frequency should be gradually increased to five times a week for more than half an hour each time; The intensity of walking or exercise needs to reach the level of slight sweating.

Take sugar cubes with you when you exercise to prevent hypoglycemia.

The main sports are jogging, cycling, swimming, aerobic dance and Tai Ji Chuan.