Exercise therapy, also known as medical exercise, is an effective method to prevent and treat diseases, enhance the body's resistance, help patients overcome diseases and restore health according to their functional status and characteristics. In the treatment of diabetes, exercise therapy is an important part, especially for the elderly and obese patients.
Advantages of exercise therapy
Conducive to controlling blood sugar. Exercise can increase the intake and utilization of blood sugar by muscles. After exercise, muscles and liver will consume a lot of glucose to supplement the consumption of sugar sources, and blood sugar will be further reduced. The hypoglycemic effect of moderate exercise can last 12- 17 hours.
Improving lipid metabolism and regular exercise can increase the activity of lipoprotein lipase in muscle, accelerate fat decomposition, relieve TG and increase the level of HBL-C.
Conducive to weight control, exercise can consume calories and lose weight. In type 2 diabetes, obesity is an important factor leading to insulin resistance, which can be alleviated by losing weight.
Insulin sensitivity increases, and insulin resistance is an important cause of type 2 diabetes. Proper exercise can improve patients' affinity for insulin, thus increasing insulin sensitivity and reducing insulin resistance.
Improve cardiopulmonary function, exercise can increase the maximum oxygen consumption, improve circulation and respiratory function, increase vascular elasticity, enhance physical fitness and improve mental state.
Motion principle
Project selection: It is best to choose simple and convenient projects that do not require special equipment and investment and are conducive to long-term persistence, such as walking, doing exercises, jogging, climbing stairs and Tai Ji Chuan.
Exercise intensity: it varies from person to person, step by step. Generally speaking, it is advisable to start with low-intensity exercise (walking, doing exercises, playing Tai Ji Chuan, etc.). ) and gradually enter moderate-intensity sports (mountaineering, cycling, skipping rope, climbing stairs, etc. ).
Exercise time: start exercising after meals 1-2 hours, especially after breakfast, because this is the time when the blood sugar content is the highest in a day. If you take medicine in the morning, go out to exercise, and then go home for breakfast, you are prone to hypoglycemia. Patients should try to avoid long-term and intensive exercise, such as increasing food intake or reducing drug dosage in time after going out and climbing mountains.
Exercise frequency: It is recommended to keep exercising for 30-60 minutes every day, 1 time every day and not less than 3-4 times every week.
The recommended sports are
☆ Fast walking and slow walking: the speed of walking can be combined with speed. Walk fast for 5 minutes, then walk slowly (equivalent to walking) for 5 minutes, then walk fast, and so on. The walking speed can also vary from person to person. Mildly obese patients who are in good health can walk fast, with steps per minute 120 ~ 150; Those who are not too obese can walk at a medium speed,1/kloc-0 ~115 steps per minute; Old and infirm people can walk slowly, at 90 ~ 100 steps per minute. Start for half an hour every day, then gradually increase it to 1 hour every day, and do it twice in the morning and evening.
☆ Indoor exercise: Squat down and stand up-start doing it once 15 ~ 20, and increase it to 100 later. Sit-ups-do five at a time at first, and then gradually increase to 20 ~ 50.
☆ Exercise in bed: exercise the upper and lower limbs separately, and do movements such as lifting, left and right separation. Suitable for patients with weak constitution.
Patients with good physical conditions can jog, walk slowly, go upstairs, swim and dance rhythmic gymnastics.
How to master the amount of exercise?
1, in order to lose weight: insist on going up and down the stairs (or running at a medium speed) for 60 ~ 90 minutes every day, or walking at a normal speed for 2 ~ 3 hours.
2. In order to lower blood sugar, 65,438+00% ~ 65,438+05% of daily energy intake is classified as exercise consumption.
3. Achieve a safe exercise intensity: that is, 60% of the maximum pulse rate during exercise. Simple calculation method: 170- age = pulse rate.
4. Measured by metabolic control indicators: fasting, postprandial blood glucose and glycosylated hemoglobin should be checked regularly to achieve ideal control.
Exercise taboo of diabetic patients
1. Which diabetics should be forbidden to exercise?
(1) Diabetes complicated with infection, trauma, strong mental stimulation and other stress conditions are not suitable for exercise.
(2) When diabetes is complicated with acute complications such as ketosis, ketoacidosis and hyperosmotic state, it is forbidden to exercise.
(3) Diabetic patients with chronic complications, especially those with hepatic and renal insufficiency, heart failure, coronary heart disease, myocardial infarction and massive cerebral infarction, are prohibited from exercising.
(4) Diabetes complicated with severe lower extremity vascular disease and gangrene of foot should be avoided.
(5) Patients with diabetic retinopathy with fundus hemorrhage above stage Ⅲ should avoid exercise.
(6) Patients with secondary hypertension due to diabetes above stage III.
2. Which diabetics should exercise moderately?
(1) Diabetic heart disease: arrhythmia after exercise, bundle branch block, mild ST-T change of coronary heart disease, diabetic cardiomyopathy.
(2) Diabetes complicated with severe thrombophlebitis, cold pain in limbs, cyanosis at the end, and difficulty in moving; Venous varicose person.
(3) Peripheral neuropathy, severe numbness and pain in limbs; Charcot arthropathy; Diabetic gastrointestinal dysfunction, accompanied by vomiting and diarrhea.
(4) Diabetic hypertension stage II.
(5) Diabetic patients with moderate or small cerebral infarction.
(6) Diabetes patients with unstable blood sugar control and hypoglycemia or hyperglycemia.
(7) Diabetic patients with clinical proteinuria and azotemia.
Aerobic exercise for diabetes in Obis
Obis products are bioactive preparations, which will act on the body according to its biological characteristics after entering the human body. At this time, you can get twice the result with half the effort by guiding them a little. Obis Exercises combines the idea therapy in Qigong with scientific exercise methods, influences meridians through actions and ideas, guides qi and blood, and guides active substances through the circulation of qi and blood, thus strengthening people's life function, strengthening the function of islets and the number and sensitivity of insulin receptors, so that patients can achieve the purpose of strengthening the heart and strengthening the body. This set of diabetes exercises is suitable for people with diabetes and its complications, people with high risk of diabetes, obese people and people with kidney deficiency and spleen deficiency.
The general principles of aerobic exercise for diabetes in Obis are: harmony of heart and qi, inspiration of heart, natural calmness, lightness and persistence.
Preparatory type,
1 Body shape adjustment: The feet are naturally separated, slightly wider than the shoulders, with abdomen in and chest out. Hands hanging naturally on the side, palms facing each other, looking forward and breathing naturally.
2 mentality adjustment: I have no distractions, just want to do exercise, lower blood sugar and be healthy. the first paragraph
1 Body shape adjustment: stand with legs together, arms straight and raised sideways, palms up. At the same time, bend your arms, make your fingertips touch your shoulders as much as possible, and straighten your upper arms as much as possible, and stay for 10 seconds before recovering.
2 psychological adjustment: the heart moves at will and runs the whole body, thinking that only exercise can get health.
the second part
1 Body shape adjustment: Lift your wrist to the height of your chest, hook the fingers corresponding to your hands, and pull to both sides. Lasts 10 second.
2 mentality adjustment: same as above
the third part
1 Body adjustment: standing. Left hand rested on her hips, right arm raised to the left, palm up. Bend your body to the left and stretch your right hand forward as far as possible, so that the muscles on the right side of your body are fully stretched and then restored. The left and right directions alternate.
2 mentality adjustment: same as above
Section iv
1 body shape adjustment: stand with your feet apart (about 5 cm away). First raise your head, raise your arms, and stretch your torso as much as possible; Then bend your knees and squat slightly so that your upper body is parallel to the ground. At the same time, slowly swing your arms backwards, stretch your head forward, tuck in your abdomen and breathe naturally. Finally, stand up and swing your arms forward and upward at the same time, so that your body can be fully stretched.
2 mentality adjustment: same as above
Section 5
1 Body adjustment: standing. First, raise your arms horizontally and tilt your head backwards to reduce muscle tension between your shoulder blades; Then twist your arm so that your thumb is up, and at the same time stretch it back hard, and finally restore it. Repeat 10 times.
2 mentality adjustment: same as above
Section 6
1 Body shape adjustment: hands fall in front of the abdomen, fingertips point to the body, palms are slightly contained, and there is no force, such as water pushing, rising along the front of the body, and then falling back to the chest, as if combing the internal organs with a comb. When combing up and down, don't use force, just like playing a game, it's easy and natural. Comb it five times, then put your hands on your navel and close your eyes for a while.
2 mentality adjustment: same as above