How should diabetic patients carry out scientific and reasonable exercise

How should diabetic patients carry out scientific and reasonable exercise?

Before starting a new exercise program, people with diabetes can consult the relevant professional and conduct a comprehensive assessment of their physical condition and fitness. According to the evaluation results, choose your favorite and appropriate exercise to ensure that the exercise can continue. There are three types of exercise suitable for people with diabetes: aerobic exercise, resistance exercise, flexion and stretching. Aerobic exercise is the first choice for people with diabetes, it can consume excess calories in the body, improve blood sugar, lipid levels, and regulate mental and spiritual status. Because of its low strength and small amplitude, it is not easy to cause sports injury. Common aerobic exercises include walking, jogging, swimming, tai chi, cycling and so on.

The newly released "China Diabetes Exercise Guidelines" pointed out that aerobic exercise combined with anti-resistance exercise can obtain better results, especially for those with poor blood sugar control, resistance training should be regularly conducted on the basis of aerobic exercise every week. Daily life dumbbells, squats, sit-ups, push-ups and so on are resistance exercises, can be a good exercise muscle strength. Flexion and stretching exercises are pre - and post-exercise preparation and relaxation activities to prevent muscle and joint injury.

In addition to the way of exercise, diabetic patients should also grasp the appropriate exercise opportunity and scientific exercise time. Half an hour to two hours after a meal exercise is more appropriate, when the body is in the post-meal blood sugar peak, exercise can enhance insulin receptor sensitivity, effectively reduce blood sugar. Each continuous exercise time is generally not less than 20 minutes, 30 to 60 minutes is appropriate, the longest should not exceed 1 hour, including 10 to 20 minutes of warm-up and finishing activities. At least 150 minutes of moderate intensity aerobic exercise per week, which can be flexibly mastered according to their own conditions, with no fatigue as the principle.

As mentioned above, do at least 150 minutes of moderate-intensity aerobic exercise per week, so how to control the frequency of weekly exercise? How can you tell if you are exercising at a moderate intensity?

The frequency of movement varies from person to person. However, the number of exercises can not be too small, the reasonable frequency of aerobic exercise is about 3 to 7 times a week, depending on the size of the amount of exercise. Resistance exercise at least 2 times a week (two exercise intervals ≥48h), can be gradually increased to 3 times a week according to their own conditions, to achieve a more ideal state.

The exercise intensity can be judged by the following two methods: First, the heart rate method, the heart rate during exercise reaches 60% to 70% of the maximum heart rate intensity is moderate exercise intensity (maximum heart rate =220- age);

The second is the conscious fatigue degree method, when carrying out moderate intensity exercise, breathing and heart rate are slightly accelerated, breathing is not rapid, slightly sweating, you can speak normally but can not sing, feel slightly tired, and feel tired the next day after exercise.

In order to avoid accidents, diabetics should pay particular attention to the following points during exercise:

(1) Carry candy, cookies, ID cards, medical cards and other items with you to avoid emergencies during exercise;

(2) Choose loose clothing and comfortable shoes and socks, especially diabetic foot patients before and after exercise to strengthen foot inspection;

(3) Timely replenishment of water during exercise, always pay attention to heart rate changes and feelings;

(4) Strengthen blood glucose monitoring after exercise.

Life is movement, movement needs science. Scientific and reasonable exercise in promoting blood sugar control at the same time, but also pleased the body and mind. Diabetes patients should take action to be their own health stewards, so that exercise can help reduce weight and sugar.