People with high blood sugar know to exercise more, but they don't know the length of exercise. Many people have to wait for digestion for a period of time after eating, at least 30min minutes, before they can stand up and exercise. But the actual effect of controlling blood sugar at this time is not good. Patients with hyperglycemia who exercise immediately after meals are not easy to gain weight and their blood lipids are more obvious.
Why is this? -Related to the highest blood sugar level.
There is usually a rule about the body's blood sugar level. The blood sugar level will rise after meals, but it will reach the maximum between 30 minutes and 60 minutes after meals. When this value appears, the human body will secrete a large amount of insulin glargine to promote the production of triglycerides. So how to manipulate this maximum? The most effective way is to reduce the fluctuation of blood sugar, and reduce this maximum value within 30-60 minutes after eating the first meal according to the amount of exercise. Instead of waiting for an hour after a meal, the peak is over, and then blood sugar control is carried out.
Is it reasonable to exercise before meals?
Studies have shown that walking at other times is not as effective as walking immediately after meals. Walking after dinner is more practical. This is mainly because their bodies are weaker in dissolving sugar after dinner than after breakfast and Chinese food. Therefore, the actual effect of after-dinner exercise is more significant!
Second, what kind of activities are suitable for exercise immediately after meals?
Some people want to say, isn't there a hidden danger of getting stomach trouble by exercising immediately after eating? In fact, after-dinner exercise does not mean the strenuous exercise of running and jumping flies after meals. Just don't let your body idle, just stand up and do some relaxation exercises such as drying the table, washing dishes and distracting yourself. Never sit on the sofa or bed. Let your body move for at least 30 minutes. Insist on exercising immediately after meals. /kloc-what gratifying changes will your body enter after 0/5 days? Compared with diabetics, try to stand up for a walk and do housework immediately after meals. After 15 days, the actual effect of obviously reducing insulin dosage will appear. Especially people with type 2 diabetes will find it obvious to control their weight. People with high blood sugar will find that exercising 15 days immediately after meals will stabilize blood sugar control, and they will not go up and down as before, sleep will be more intense, and symptoms such as dizziness and itchy skin will gradually disappear.
3. Suggestions on postprandial exercise for patients with hyperglycemia:
Have breakfast before 1.7:30, and try to have a meal within 15min. After dinner, you can walk back and forth in the restaurant 10min, which is slow and has low compressive strength. Have dinner before 2.7 o'clock, control the meal time at 30 minutes, exercise immediately after eating and disperse for 30 minutes. No less than 3000 steps are recommended. After dinner, you don't have to sit on a stool, you can be more diligent. You can wash the dishes first, clear the table, and then go for a walk.