What exercise should diabetic patients choose, and how to exercise to lower blood sugar well?

If you want to exercise to control sugar, you need to pay attention to three issues.

01Is it better to exercise more?

Diabetics should exercise more, but not everyone knows how much to do.

Some diabetic patients exercise excessively, which affects their physical state, which shows that more exercise is not better.

So how do you set a reasonable exercise intensity?

Exercise for people with type 2 diabetes should be moderate and tailored to the goals of the sugar friend.

When setting, the exercise intensity should be controlled between 50% and 80% of the maximum oxygen uptake.

Follow the principle of step-by-step, exercise intensity from low to high, so that the body has a gradual adaptation process.

If you are a sugar friend who usually has exercise habits, you can set a higher starting exercise intensity between 50% and 80% on the premise of taking into account your own exercise adaptability.

Diabetics who are not in good health need to start with exercise with 40% to 50% of their maximum oxygen uptake.

Exercise for obese and diabetic patients should start with low-intensity exercise, and gradually increase with the improvement of the body's adaptability, such an exercise program is more conducive to the utilization and consumption of body fat.

The intensity of exercise is directly related to exercise outcomes in people with type 2 diabetes and obese diabetes.

Exercise of medium intensity has a significant effect on lowering blood sugar and urine sugar.

Optimal exercise intensity setting = (220-age) (50-60)%.

This standard is about 40% to 50% of the maximum oxygen uptake, and sugar friends who usually have exercise habits can be appropriately improved when formulating a plan.

02Can diabetic peripheral neuropathy still exercise?

Some sugar friends are worried that there will be any accidents when they go to exercise with peripheral neuropathy, so they refuse to exercise.

This is not a reason to refuse the movement.

Pay attention to the following points, you can still exercise healthily:

1. In terms of exercise mode, the method of multiple short-term exercises is adopted to reduce the exercise time each time and increase the number of exercises per day;

2. Do not use the sports venue on a flat road, choose suitable shoes for exercise, and check whether there are foreign objects in the shoes to prevent crushing and puncture injuries;

3. Preparation before the activity and relaxation after the activity should be in place, and strenuous and large-scale exercise should be avoided.

As long as you pay attention to the way, you don't have to be afraid of exercise.

03 Exercise is the nemesis of metabolic syndrome

Regular and moderate exercise can significantly intervene in the disruption of cell signaling pathways associated with insulin resistance.

Not only that, exercise can reduce weight, eliminate central obesity, and reduce visceral fat;

Lowers blood pressure, especially systolic blood pressure;

Regulate lipid metabolism, reduce triglycerides, and increase high-density lipoprotein;

Improves plasmin activity;

Increases insulin sensitivity.

Therefore, exercise plays a pivotal role in the development of metabolic syndrome.

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Aerobic exercise is the most suitable form of exercise for people with diabetes. Common aerobic exercises include walking, jogging, cycling, etc. Exercise for people with diabetes** can lower blood sugar.

Diabetic patients can choose to play jogging, swimming, cycling, walking, aerobics, ball games, etc.

How to exercise well:

1. When choosing sports, you must remember that it varies from person to person, do what you can, step by step, and persevere.

2. The frequency and time of exercise is at least 150 minutes per week, and it is generally more appropriate to do it about 2 hours after dinner.

3. The selected exercise should be low intensity, slow pace, heart beating not too fast after exercise, and slow breathing. Try to avoid high-intensity exercise to prevent accidental injury.

Choose aerobic exercises, including walking, jogging, cycling, etc.; You can choose one of these exercises, which can effectively alleviate the rise in blood sugar.

Swimming: Diabetics can swim to put their limbs in a state of movement, which can promote local blood circulation.

No. Exercise can prevent and reduce diabetes, and its sugar-controlling effect is worth affirming. The latest guidelines for the prevention of type 2 diabetes clearly state that people with diabetes should get at least 150 minutes of moderate-intensity aerobic training per week.

Therefore, exercise is certainly good for diabetics. When we first exercise, we use muscle glycogen in our muscles. When muscle glycogen is depleted to a certain level, the blood sugar in the body begins to be depleted, which also plays a role in lowering blood sugar.

When we continue to exercise, glycogen in the liver begins to be released and blood sugar rises again.

We know that type 2 diabetes is primarily insulin resistance. Due to insulin resistance, pancreatic islet cells must work hard to produce more insulin to meet the need for hypoglycemia. Exercise can improve the affinity between insulin and receptors, which is equivalent to replacing pancreatic cells to secrete more insulin, reducing the burden on pancreatic islets, but also playing a role in lowering blood sugar.

From the above we can see that the initial exercise burns the blood sugar muscles. Therefore, if the exercise intensity and time are not enough, the effect of hypoglycemia will definitely not be achieved.

If you exercise too much, your liver releases too much glycogen, which in turn raises your blood sugar. Therefore, only moderate-intensity aerobic training is more effective in lowering blood sugar. Such as:

It is appropriate to walk briskly, to feel a little tired, and to wake up the next day, there will be no leg soreness. Exercise may improve risk factors for diabetes, as well as glucose intolerance and impaired fasting blood glucose.

The results of 6 years of follow-up results from the Diabetes Institute of Glucose Intolerance in Daqing, China, showed that glucose intolerance was transformed into diabetes mellitus in the control group, diet intervention group, and exercise intervention group. At longer follow-up, those with reduced glucose tolerance had a 93% risk of developing diabetes within 20 years without intervention, while those who received a lifestyle intervention for 6 years had a 43% lower risk of developing diabetes within 20 years, with a delay in diabetes onset by years. More than 30 minutes of exercise intervention per day, whether mild or vigorous, can reduce the risk of glucose intolerance developing diabetes.

Exercise also significantly reduced the risk of progression to diabetes in patients with abnormal fasting blood glucose.

In addition to paying attention to their daily diet, diabetic patients can also do some exercises to help them lower their blood sugar, so diabetics can do some jogging, walking and skipping rope. These exercises are also helpful for the body's adjustment, and it is also necessary to control the diet and adjust in many ways to make the body better.

Moderate exercise can help diabetic patients control blood sugar, if the exercise method is not correct, it will make the condition worse, so do a moderate amount of exercise to effectively control blood sugar. For some diabetic patients, insulin resistance is a more important role, and blood sugar is well controlled, because exercise can improve the circulation in the body, and the metabolism becomes better.

It will also be found that exercise can make people's body and mind more pleasant, can defeat diseases, so as to make cardiovascular function better, physical fitness will also be improved, and can prevent some complications, which is a healthy way to diabetes. However, diabetic patients need to pay attention to more points when exercising, which should vary from person to person, exercise according to their physical fitness, and know how to persevere step by step, this exercise method is the most effective. You can choose jogging and walking, as well as indoor exercises, tai chi, skipping rope, cycling and swimming, or rhythmic gymnastics, which are all suitable exercises for diabetics, so choose the best exercise according to your body and your preferences.

When exercising, you should also pay attention to the time and frequency of exercise, at least 150 minutes of exercise time per week, so the amount of exercise in a week should be reasonably arranged, the intensity should be as small as possible, and the rhythm should be slowed down. Before exercising, you should also pay attention to the warm-up preparation before exercising, which will be better for the body.

You can do some simple exercises, such as running, square dancing, tai chi, cycling, swimming, but you need to pay attention to the time of exercise, not too long.

Start exercising 1 or 2 hours after eating, keep the exercise time between 30 minutes and 60 minutes, do not engage in intense confrontational exercise, be sure to prepare snacks and drinks before exercising, and then if you feel uncomfortable during exercise, you should stop exercising and see a doctor in time.

Try to do some simple movements, don't be too tired, but also step by step, you can go running, skipping rope, tai chi, swimming.

Exercise management method one of the 5 troikas for diabetics is the most important ox cart for diabetics. Many doctors also recommend that diabetic patients develop a good habit of regular fitness exercise as soon as possible, which can better help patients stabilize blood sugar. Although fitness exercise is very suitable for diabetics, diabetics must pay attention to many aspects when they are in the time, and they need to pay attention to following some standards, so that they can be healthy and effective.

Program Criteria: Before diabetics start exercising, they must develop a scientific and reasonable fitness plan. You need to understand the basics of your fitness exercises first, and formulate a scientific and reasonable exercise plan based on the basics of fitness exercises. If the application is basically lacking, but the high-intensity operation is carried out, it is difficult to adhere to it, and it is easy to get injured.

When healing a fitness program, try not to make a long-term plan, but to make a short-term plan first, which will be more efficient and more confident.

The principle of step-by-step is not that every diabetic is an athlete, and everyone's fitness is basically different. At the beginning of exercise, it is important to leave the whole process for the body to accept it, and start exercising step by step. Start with low-impact aerobic workouts, slowly increase the amount of exercise, and slowly increase the amount of workout.

However, it should be noted that the amount of exercise should be high, and the fitness time should not be too large, and the fitness time should be kept for about an hour.

Diversity Criteria: Diabetics must avoid too single fitness exercise when exercising. Especially after exercising for a period of time, the body has adapted to the intensity of the exercise, and if the exercise is carried out smoothly, the effect of the fitness exercise will not be as obvious as it was at that time. It is necessary to adjust the exercise plan in a timely manner and try more different fitness exercises, so that you will not only be happy, but also persevere, and the hypoglycemic effect will be better.

Safety principle: Diabetics must pay attention to safety when they are young, which is a very important thing, and they must not let themselves be injured. Be sure to make relevant preparations when exercising, especially prepare a set of sports products, especially a pair of comfortable and durable casual shoes. It is also necessary to pay attention to safety in the selection of sports venues, and the real-time road conditions must be good.

Then it is to do a good warm-up in the past, and the activity of every bone joint and muscle of the body is active, so that it is not easy to get injured when exercising. And try to bring some small snacks or small candies with you, so that when there is a problem of low blood sugar, you can increase your physical strength and sugar in time.

Measure blood sugar: Diabetics should test their blood lipids before the start and after the exercise is gradually over to see if the blood sugar level will cause large fluctuations. If the blood sugar level causes large fluctuations, it is necessary to find a way to solve the problem. If you find the problem of low blood sugar after exercising, you need to reflect on yourself to see if you are not doing some things well, such as running on an empty stomach, for example, exercising for too long, and for example, the intensity of fitness exercise is too high.

Diabetics can also lower blood sugar through exercise; When exercising, we must pay attention not to do some exercise with too high intensity, and we must also pay attention to the time of exercise should not be too long, and we must take protective measures when exercising.

It is possible to lower blood sugar through exercise; When exercising, you must be careful not to do difficult exercises, and you must control the time.

Moderate exercise can lower blood sugar, but you can't choose high-intensity exercise, it's best to do some aerobic exercise.

We know that diabetic patients are more suitable for some low-intensity exercise, walking, tai chi, and water exercise are all good choices, and you can try to walk for 15 minutes a day when walking, and then gradually increase. Tai Chi moves gently, relieves stress, and increases the body's activity. The most important thing in exercise is persistence, and insisting on some low-intensity exercise can effectively alleviate your blood sugar concentration and control your condition.

It can help patients lower blood sugar, and in the process of exercise, some peach wood in the body can be better volatilized, and it can also eliminate toxins during exercise, and finally it can have the effect of suppressing blood sugar.