A compulsory course for every diabetic to stabilize blood sugar - exercise!
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Long-term adherence to diet and exercise therapy is the cornerstone of the treatment of diabetes. Only when the diet and exercise are appropriate, drug treatment will have the greatest effect. However, people with diabetes are very particular about exercise methods and amount of exercise. Understanding these can help patients Better self-management to achieve the best treatment results.
Indications for exercise treatment of diabetes:
(1) Type 2 diabetes with stable disease control.
(2) Overweight type 2 diabetes (best indication).
(3) Type 1 diabetes in the stable phase.
(4) Stable gestational diabetes.
Principles of exercise treatment for diabetes:
Persist for a long time (choose an exercise method that you like and is suitable for); take it step by step.
Aerobic exercise is best for people with diabetes
For diabetics, exercise is of particular importance. Once you have a diet plan and diabetes medication plan in place, exercise becomes a key part of achieving effective diabetes control. Aerobic exercise, in particular, is more beneficial to blood sugar control, can reduce cardiovascular risk factors, and is beneficial to weight loss. At the same time, for high-risk groups, regular exercise can prevent the occurrence of type 2 diabetes.
Choice of exercise types for diabetes:
If there are no contraindications to exercise, you can freely choose sports. Generally, moderate, systemic, and rhythmic aerobic exercise is suitable, such as jogging, brisk walking, gymnastics, swimming, table tennis, badminton, etc.
Estimates of exercise intensity for diabetes:
After exercise, I feel warm and sweaty all over my body, but I don't feel like I'm sweating profusely. I feel slightly tired, but I feel refreshed.
Diabetes exercise methods (frequency and time):
Choose the right exercise time
For diabetic patients, in order to control their blood sugar more stably, they should choose a relatively fixed time period every day to exercise. It is generally recommended to exercise 1 hour after a meal to prevent the occurrence of hypoglycemia.
It should be noted that different patients with diabetes will have special conditions:
Some patients have the "dawn phenomenon", that is, blood sugar often increases before breakfast. These patients can choose to exercise before breakfast.
Some patients can only choose to exercise in the morning due to working hours and living habits, but their morning fasting blood sugar is within the normal range. At this time, they should eat a small amount of carbohydrates before exercising to avoid hypoglycemia during exercise.
There are also patients who are using insulin or hypoglycemic drugs to treat diabetes. When exercising, they should pay attention to avoid the peak time of drug action.
(1) It is most appropriate to exercise 3-4 times a week.
(2) If the amount of exercise each time is small, the frequency can be once a day.
(3) Exercise should not be interrupted.
(4) Each exercise time starts from 10 minutes and gradually extends to 30-60 minutes.
(5) The appropriate exercise time is 1-2 hours after a meal. It is not advisable to exercise after a full meal or when you are hungry.
Choosing the right exercise program for diabetes
Walking for diabetes
★ Ordinary walking method: 60~90 steps per minute, 20~30 minutes each time. This kind of walk is suitable for elderly patients with diabetes and those with gestational diabetes.
★ Quick walking method: 90~120 steps per minute, 20~30 minutes each time. This kind of walk is suitable for middle-aged and elderly patients with diabetes.
★ Swinging arm walking method: 90 to 120 steps per minute, 20 to 30 minutes each time; you can also do 60 to 90 steps per minute, 30 to 40 minutes each time. When walking, swing your arms back and forth vigorously, which can increase the movement of the shoulder joints, elbow joints, thorax and other parts. This kind of walk is suitable for middle-aged and elderly patients with stable diabetes.
★ Belly rubbing and walking method: 20 to 30 minutes each time. Relaxing walks and gentle abdominal massage can help prevent indigestion and gastrointestinal diseases. This kind of walk is suitable for elderly patients with diabetes.
★ Twisting walking method: 30 to 40 minutes each time, while twisting the body and moving the waist and legs at the same time. This kind of walk is suitable for middle-aged and elderly patients with diabetes.
Diabetes suitable for jogging
Weak people who have just started practicing running can do short-distance jogging, starting from 50 meters and gradually increasing to 100 meters, 150 meters, and 200 meters. The speed is generally 100 meters/40 seconds to 100 meters/30 seconds. Jogging is more suitable for diabetic patients who are younger, in good physical condition, have no cardiovascular disease, and have a certain foundation of exercise. Since jogging will put greater stress on the joints of the lower limbs and easily cause pain in the knee and ankle joints, the jogging time should not be too long.
Running is suitable for me with diabetes
Run for 30 seconds and walk for 60 seconds to reduce the burden on the heart. Repeat this for 20 to 30 times, with a total time of 30 to 45 minutes. This kind of running exercise is suitable for diabetic patients with poor cardiopulmonary function, and can be done once a day or every other day; older people can run once every 2 to 3 days, for 20 to 30 minutes each time.
Diabetes suitable for swimming
For ordinary swimmers, the easiest way is to measure the amount of exercise based on changes in pulse. After swimming, the pulse frequency reaches 120~140 beats per minute, which means the amount of exercise is large; the pulse frequency is 90~110 times per minute, which is moderate exercise; the pulse does not change much, and the number of increases is within 10 times, then A small amount of exercise. When choosing the amount of swimming exercise, it should vary from person to person and act according to your ability. Before swimming, you should go to the hospital to check the sensory nerves in your feet to ensure that there is no nerve damage; when swimming, you should wear swimming goggles to prevent eye infections; after swimming, you should pay attention to check the skin all over the body to see if there is redness, ulceration or other symptoms. In case of abnormality, you should go to the hospital promptly.
There are other aerobic exercises that patients can choose according to their own preferences, such as Tai Chi, dancing, rope skipping, cycling, rowing, shuttlecock playing, table tennis, mountain climbing, etc.
Under what circumstances are diabetics not suitable for exercise treatment:
(1) Patients with various acute infections.
(2) Acute metabolic complication period.
(3) Patients with cardiac insufficiency and arrhythmia that aggravate after activity.
(4) Those with foot ulcers, severe neuropathy, fundus and kidney disease.
(5) Those who often suffer from insufficient blood supply to the brain and those who have recently developed thrombosis.
(6) Those whose blood sugar is not well controlled or whose blood sugar is unstable.
(7) Those with systolic blood pressure greater than 180mmHg.
Things to note during exercise treatment for diabetics:
(1) Integrate healthy activities into your life, such as climbing stairs, walking to work instead of taking the car, etc.
(2) Check the health of your feet before and after exercise, pay attention to foot protection, and wear comfortable shoes and socks.
(3) If you do sudden or intense exercise, adjust your food and medications to avoid hypoglycemia.
(4) Those who take insulin should self-monitor their blood sugar before, during and after exercise.
(6) Avoid exercising under overly cold or overheated conditions, and replenish water or/and eat fruit in time after exercise.
(7) If you experience any symptoms of discomfort during exercise, you must suspend exercise and monitor blood sugar.
In short, exercise therapy is an indispensable part of the comprehensive treatment of diabetes. Exercise should be based on aerobic exercise and supplemented by anaerobic exercise. Aerobic exercise can improve cardiopulmonary function, lower blood sugar and blood lipids, and anaerobic exercise can be practiced. Muscles and sugar consumption. In addition, proper stretching, balance, and flexibility exercises are also necessary.
Indications for exercise treatment of diabetes:
(1) Type 2 diabetes with stable disease control.
(2) Overweight type 2 diabetes (best indication).
(3) Type 1 diabetes in the stable phase.
(4) Stable gestational diabetes.
Principles of exercise treatment for diabetes:
Persist for a long time (choose an exercise method that you like and is suitable for); take it step by step.
Aerobic exercise is best for people with diabetes
For diabetics, exercise is of particular importance. Once you have a diet plan and diabetes medication plan in place, exercise becomes a key part of achieving effective diabetes control. Aerobic exercise, in particular, is more beneficial to blood sugar control, can reduce cardiovascular risk factors, and is beneficial to weight loss. At the same time, for high-risk groups, regular exercise can prevent the occurrence of type 2 diabetes.
Choice of exercise types for diabetes:
If there are no contraindications to exercise, you can freely choose sports. Generally, moderate, systemic, and rhythmic aerobic exercise is suitable, such as jogging, brisk walking, gymnastics, swimming, table tennis, badminton, etc.
Estimates of exercise intensity for diabetes:
After exercise, I feel warm and sweaty all over my body, but I don't feel like I'm sweating profusely. I feel slightly tired, but I feel refreshed.
Diabetes exercise methods (frequency and time):
Choose the right exercise time
For diabetic patients, in order to control their blood sugar more stably, they should choose a relatively fixed time period every day to exercise. It is generally recommended to exercise 1 hour after a meal to prevent the occurrence of hypoglycemia.
It should be noted that different patients with diabetes will have special conditions:
Some patients have the "dawn phenomenon", that is, blood sugar often increases before breakfast. These patients can choose to exercise before breakfast.
Some patients can only choose to exercise in the morning due to working hours and living habits, but their morning fasting blood sugar is within the normal range. At this time, they should eat a small amount of carbohydrates before exercising to avoid hypoglycemia during exercise.
There are also patients who are using insulin or hypoglycemic drugs to treat diabetes. When exercising, they should pay attention to avoid the peak time of drug action.
(1) It is most appropriate to exercise 3-4 times a week.
(2) If the amount of exercise each time is small, the frequency can be once a day.
(3) Exercise should not be interrupted.
(4) Each exercise time starts from 10 minutes and gradually extends to 30-60 minutes.
(5) The appropriate exercise time is 1-2 hours after a meal. It is not advisable to exercise after a full meal or when you are hungry.
Choosing the right exercise program for diabetes
Walking for diabetes
★ Ordinary walking method: 60~90 steps per minute, 20~30 minutes each time. This kind of walk is suitable for elderly patients with diabetes and those with gestational diabetes.
★ Quick walking method: 90~120 steps per minute, 20~30 minutes each time. This kind of walk is suitable for middle-aged and elderly patients with diabetes.
★ Swinging arm walking method: 90 to 120 steps per minute, 20 to 30 minutes each time; you can also do 60 to 90 steps per minute, 30 to 40 minutes each time. When walking, swing your arms back and forth vigorously, which can increase the movement of the shoulder joints, elbow joints, thorax and other parts. This kind of walk is suitable for middle-aged and elderly patients with stable diabetes.
★ Belly rubbing and walking method: 20 to 30 minutes each time. Relaxing walks and gentle abdominal massage can help prevent indigestion and gastrointestinal diseases. This kind of walk is suitable for elderly patients with diabetes.
★ Twisting walking method: 30 to 40 minutes each time, while twisting the body and moving the waist and legs at the same time. This kind of walk is suitable for middle-aged and elderly patients with diabetes.
Diabetes suitable for jogging
Weak people who have just started practicing running can do short-distance jogging, starting from 50 meters and gradually increasing to 100 meters, 150 meters, and 200 meters. The speed is generally 100 meters/40 seconds to 100 meters/30 seconds. Jogging is more suitable for diabetic patients who are younger, in good physical condition, have no cardiovascular disease, and have a certain foundation of exercise. Since jogging will put greater stress on the joints of the lower limbs and easily cause pain in the knee and ankle joints, the jogging time should not be too long.
Running is suitable for me with diabetes
Run for 30 seconds and walk for 60 seconds to reduce the burden on the heart. Repeat this for 20 to 30 times, with a total time of 30 to 45 minutes. This kind of running exercise is suitable for diabetic patients with poor cardiopulmonary function, and can be done once a day or every other day; older people can run once every 2 to 3 days, for 20 to 30 minutes each time.
Diabetes suitable for swimming
For ordinary swimmers, the easiest way is to measure the amount of exercise based on changes in pulse. After swimming, the pulse frequency reaches 120~140 beats per minute, which means the amount of exercise is large; the pulse frequency is 90~110 times per minute, which is moderate exercise; the pulse does not change much, and the number of increases is within 10 times, then A small amount of exercise. When choosing the amount of swimming exercise, it should vary from person to person and act according to your ability. Before swimming, you should go to the hospital to check the sensory nerves in your feet to ensure that there is no nerve damage; when swimming, you should wear swimming goggles to prevent eye infections; after swimming, you should pay attention to check the skin all over the body to see if there is redness, ulceration or other symptoms. In case of abnormality, you should go to the hospital promptly.
There are other aerobic exercises that patients can choose according to their own preferences, such as Tai Chi, dancing, rope skipping, cycling, rowing, shuttlecock playing, table tennis, mountain climbing, etc.
Under what circumstances are diabetics not suitable for exercise treatment:
(1) Patients with various acute infections.
(2) Acute metabolic complication period.
(3) Patients with cardiac insufficiency and arrhythmia that aggravate after activity.
(4) Those with foot ulcers, severe neuropathy, fundus and kidney disease.
(5) Those who often suffer from insufficient blood supply to the brain and those who have recently developed thrombosis.
(6) Those whose blood sugar is not well controlled or whose blood sugar is unstable.
(7) Those with systolic blood pressure greater than 180mmHg.
Things to note during exercise treatment for diabetics:
(1) Integrate healthy activities into your life, such as climbing stairs, walking to work instead of taking the car, etc.
(2) Check the health of your feet before and after exercise, pay attention to foot protection, and wear comfortable shoes and socks.
(3) If you do sudden or intense exercise, adjust your food and medications to avoid hypoglycemia.
(4) Those who take insulin should self-monitor their blood sugar before, during and after exercise.
(6) Avoid exercising under overly cold or overheated conditions, and replenish water or/and eat fruit in time after exercise.
(7) If you experience any symptoms of discomfort during exercise, you must suspend exercise and monitor blood sugar.
In short, exercise therapy is an indispensable part of the comprehensive treatment of diabetes. Exercise should be based on aerobic exercise and supplemented by anaerobic exercise. Aerobic exercise can improve cardiopulmonary function, lower blood sugar and blood lipids, and anaerobic exercise can be practiced. Muscles and sugar consumption. In addition, proper stretching, balance, and flexibility exercises are also necessary.