Exercise itself has many benefits for the treatment of diabetes. First of all, insulin resistance can be relieved by exercise therapy, because type 2 diabetes and insulin resistance are very important. Second, the sensitivity of insulin can be improved by increasing the utilization of sugar. Thirdly, exercise can also protect B cells of islets by improving circulation and metabolism. In addition, exercise can make people feel happy, which is very helpful to increase confidence in overcoming diseases. At the same time, the further occurrence and development of complications can be prevented by improving cardiovascular function and improving one's own quality. Therefore, exercise is a way that cannot be ignored in the treatment of diabetes.
Diabetic exercise should pay attention to the following points:
1, principle: vary from person to person, do what you can, step by step, and persevere.
2. Exercise methods: walking fast and slow, indoor exercise, physical exercise in bed, Tai Ji Chuan; If you are in good health, you can jog, jump rope, ride a bike, swim and dance rhythmic gymnastics. Exercise varies from person to person.
3. Exercise frequency and time: at least 150 minutes per week. For example, aerobic exercise (generally low intensity, slow pace, slow heartbeat and gentle breathing after exercise) is generally suitable for about 2 hours after dinner.
4. Exercise intensity: Do what you can. Try to avoid high-intensity exercise and prevent accidental injuries.
5, before and after exercise: it is best to have 5 minutes of preparation activities before exercise, such as twisting the neck, shoulders, waist, doing leg lifts; In addition to walking, after other relatively intense sports, we should continue to do some relaxing activities, such as walking and jogging. It usually lasts for 5 minutes.
Although exercise can enhance physical fitness, the physical fitness of diabetic patients is special, so you must consult your doctor when choosing exercise. Because improper exercise will also aggravate the condition of diabetic patients, no matter what you do, there are advantages and disadvantages.
What exercise is good for diabetes?
Diabetic patients should take regular and long-term low-intensity exercise to help control blood sugar; At the same time, avoid high-intensity exercise and prevent blood sugar from fluctuating greatly. If you sweat a lot, you can supplement low-sugar or sugar-free drinks to avoid the harm caused by the rapid rise of blood sugar.
1, jogging
Jogging is called mild cardio-cerebrovascular gymnastics, which will have a very good effect on the heart and blood vessels of the 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. Abdominal walking at the same time is 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.
Speed combined with speed can effectively control blood sugar.
Walking fast is good for controlling blood sugar, but for sugar lovers who have no exercise habits, how to start exercising is a science. American diabetes >>
Question 2: How long is it appropriate for diabetics to keep exercising (walking) every day? Give you some professional knowledge.
Exercise is one of the main methods of diabetes rehabilitation. Regular exercise can control illness and reduce complications. Then how to exercise for diabetic patients is also a concern of patients.
1. Regular quantification: In order to prevent hypoglycemia during exercise, the exercise time should be relatively fixed, and it is better to exercise 1-2 hours after meals; In order to control blood sugar and avoid blood sugar fluctuation, the intensity of exercise should be relatively fixed to avoid exercise fluctuation.
2. Before exercise, it is best to inject insulin in parts with less muscle movement such as abdomen. If injected into the limbs, it will accelerate the absorption of insulin due to more exercise, leading to hypoglycemia.
3. Carry a diabetes card with your name, age, address and telephone number, and the dosage of insulin or oral hypoglycemic drugs you are using now. What should others do if an accident happens? Take change and candy. If you feel sick or need help, you can call for help. When your blood sugar is low, eat sugar in time to avoid hypoglycemia.
4. Check your feet every day. Choose shoes and socks that fit well and are breathable when exercising. The foot of diabetic patients is the most vulnerable part. Wash your feet every day and carefully check for infection, redness, bruises and blisters.
5. Try to avoid bad weather, don't exercise in hot summer, hot sun or cold wind in winter.
6. If you have leg pain, chest pain or chest tightness during exercise, you should stop exercising immediately, rest in place and go to a nearby hospital as soon as possible.
Question 3: What are the benefits of exercise for diabetics? Yes, but the most important thing is diet.
Question 4: What indoor sports are suitable for diabetic patients? Diabetics are suitable for aerobic exercise, but don't do it just after meals. Generally, it is appropriate to sweat slightly half an hour after meals. Exercise until you get hot in winter. In summer, I exercise until my body sweats slightly. There are many ways to exercise, so choose the right way according to your personal situation.
Life lies in exercise. Exercise is especially important for diabetics. Reasonable exercise can increase the utilization rate of glucose in the whole body, increase the sensitivity of insulin, and reduce fat and weight, which has a good effect on controlling blood sugar and reducing diabetic complications, but how to arrange exercise reasonably is very important.
Patients unsuitable for exercise include: cardiac insufficiency, angina pectoris, myocardial infarction, severe hypertension, severe respiratory dysfunction, asthma, uremia, diabetic retinopathy, extensive fundus hemorrhage, retinal detachment, diabetic ketosis, diabetic foot, high-risk groups with frequent hypoglycemia and cerebrovascular accidents recently, and people with other diseases unsuitable for exercise.
Exercise should include: warm-up before exercise-exercise-relaxation after exercise. Warm-up and relaxation can use walking, aerobics, Tai Ji Chuan, muscle * * * and so on.
The recommended exercise methods are: walking for 30 minutes; Or jog, dance and do gymnastics for 20 minutes; Or climb stairs, ride a bike, swim (slowly) 10 minutes, depending on people.
Time and intensity of exercise: Exercise can be selected after breakfast and dinner 1 hour, with slight sweating and heart rate not exceeding ideal heart rate, that is, (220- age) ×70%. If you are 60 years old, your heart rate should not exceed 1 12 beats/min.
Take a small amount of biscuits and candy with you when you exercise. It is best to exercise together or carry a card with you, stating that you are a diabetic, address, emergency contact number, etc.
Wear cotton underwear, socks, cloth shoes or loose shoes, and always check whether there are foreign objects in the shoes. Don't burn your feet. Soak your feet with warm water. The temperature should not exceed 45℃. It is not appropriate to estimate the temperature by touching. It is best to buy a thermometer for measurement. Don't cut your nails too short to avoid paronychia. In case your skin is broken, especially your feet, you should go to the hospital in time. Don't be careless, because carelessness may even lead to amputation.
Exercise will increase appetite and enhance digestive function, so pay attention to diet control, otherwise the effect of exercise will be greatly reduced.
Avoid high-intensity exercise, perseverance is the most important!
Question 5: Besides walking, what exercise is suitable for parents with diabetes? For diabetes, you can take a walk. Drink more water every day, exercise regularly, eat less dinner, eat less oil and salt, eat more bitter gourd, onion and kiwi fruit. If you have the economic conditions, you can buy black bitter gourd juice and onion juice to control blood sugar, lower blood pressure, remove fat, clear blood and detoxify healthily and safely. It will be under control after a while. Don't take hypoglycemic drugs, which have great side effects on the kidneys.
Question 6: What exercise should diabetics do?
First, you can walk. It is safer to walk, especially suitable for older and weaker diabetic patients. Diabetes exercise should start with slow walking and gradually improve the walking speed.
Second, you can jog, jogging is relatively easy, and it is suitable for young diabetic patients with good physical conditions and a certain exercise foundation.
Third, the exercise of diabetics, it is best to exercise every day, but the amount of exercise should be moderate (after each exercise, you will not feel tired).