Post Date December, 02 2023
Although sports have many benefits, these friends should be cautious
Although exercise has many benefits, each diabetes patient has different factors such as the course of disease, severity of disease, blood sugar level, cardiopulmonary function, and other diseases.
Therefore, we need to tailor our exercise plans and assess our overall condition before exercising.
The 2014 version of China diabetes Exercise Therapy Guide clearly points out that sugar lovers should be restricted from exercising when they have the following situations. include:
Diabetes ketoacidosis;
Unstable blood sugar and frequent hypoglycemic reactions;
Proliferative retinopathy with severe visual impairment;
Severe diabetes nephropathy (manifested as continuous massive proteinuria or renal failure);
Severe cardiovascular and cerebrovascular diseases, such as frequent episodes of angina pectoris and cardiac insufficiency;
Severe acute and chronic infections that have not been effectively controlled;
Severe peripheral neuropathy or diabetes foot.
If the above diabetes patients want to exercise, they must do it under the guidance of doctors.
The following two categories are absolute indications for exercise therapy and should be actively involved:
Reduced glucose tolerance: fasting blood glucose is between 6.1 and 7.1 mmol/L, or blood glucose is between 7.8 and 11.1 mmol/L 2 hours after meal;
Type 2 diabetes patients without significant hyperglycemia and complications.
Choose the right way to exercise
Choosing an appropriate exercise style is a key factor in ensuring that exercise continues. Movement patterns can be divided according to intensity:
Mild intensity sports, including walking, doing gymnastics, playing tai chi, and riding a bicycle on the flat;
Moderate intensity sports, such as jogging, going up and down stairs, mountaineering, dancing, etc;
Heavy intensity sports, including weight lifting, race, long jump, tug of war, etc;
Sugar lovers are suitable for light to moderate intensity aerobic exercise, not for heavy intensity sports.
After completing the exercise, if you sweat slightly and feel slight muscle pain, but the pain disappears after rest, and you have plenty of physical strength the next day, this is appropriate.
Time to exercise is important
The best time to start exercising is one hour after meals. That is, the time from the first bite of rice to 1 hour.
"One hour after eating, our blood sugar will reach its peak. If we start exercising at this time, it can effectively reduce blood sugar.".
The duration of daily exercise can be accumulated in several times, but each exercise should exceed 10 minutes. Exercise should be conducted for more than 30 minutes per day, and accumulate more than 150 minutes per week.
The frequency of exercise per week is also important, reaching 5 to 7 times, and at least once every other day, more than 3 days per week. Try to avoid not exercising for 2 or more consecutive days.
Sports tips for office workers
For office workers, it is difficult to devote a whole chunk of their time to exercise. However, if you make good use of fragment time, you can also achieve regular and effective movement effects.
For example, we can cycle to and from work, walk to the supermarket, and take a short brisk walk after lunch. These are all effective sports tips.
In short, only find ways to reduce sugar, not excuses for laziness. Three days of fishing and two days of net drying exercise are almost useless. The key is to persevere in order to steadily reduce sugar, and our health will benefit in the long term!
Preparation before exercise should not be less
When diabetes patients exercise, the most important thing is to prevent hypoglycemia.
Before exercise, pay attention to carrying a blood glucose meter and some candies, biscuits, and diabetes identification cards, so as to deal with hypoglycemia in a timely manner.
Tangyou should indicate on your diabetes identification card:
Please put the candy in my pocket into my mouth when I am not conscious and immediately send me to a doctor for rescue.
If you experience hunger, shaking hands, sweating, or dizziness during exercise, and suspect that you have hypoglycemia, you should first stop exercising and measure your blood sugar.
If blood sugar is found to be less than 3.9 mmol/L, you should eat 5 to 6 cookies or chew 1 to 2 sweets. If the symptoms of hypoglycemia do not subside after 15 minutes, you can take it again until the blood sugar is>5.5mmol/L before resuming exercise.
Although exercise therapy is a simple and cost-effective way to control sugar, it is often overlooked. I hope that after reading this article, everyone can attach importance to exercise therapy.
I believe that as long as we persevere in the end, we will be able to achieve a lasting victory in the sugar control war!
