What are the 5 best exercises for diabetics?

After suffering from diabetes, you need to limit your calorie intake every day, and you also need to exercise every day, if you have the conditions, you need to exercise once a day in the morning and in the afternoon, and take hypoglycemic drugs on time, your blood sugar can be well controlled. However, how can diabetics exercise?

Walk. This is the easiest, safest, and easiest exercise to adhere to, and it moves gently, the patient is not easy to be injured during the exercise, and can choose the time, place, etc.

Jogging. Running can promote the metabolism of body fat, and it is the same as walking, you don't need to think about the venue and time, as long as the air is fresh and the amount of exercise is appropriate.

Swim. It is a movement that mobilizes the whole body and is great for exercising, but the downside is that it is limited by the venue and many people cannot stick to it all the time.

Cycle. It can exercise the body's thigh muscles, enhance aerobic metabolism, and the joints of the lower limbs are not easy to be injured, but they may affect the lower back muscles.

Aerobics. This exercise needs to be done under the guidance of a coach, but it allows the human body to perform rhythmic aerobic exercise in the sound of **.

Eat before exercising to avoid hypoglycemia during exercise;

Understand your blood sugar changes before and after exercise;

When exercising, you should be gradual, the intensity should not be too large, and you should find an exercise that suits you;

Carry water bottles, biscuits, candies, etc., and consume them when you have low blood sugar during exercise;

Wear appropriate footwear and treat any injuries on your feet immediately if you notice them after exercising.

Significant fluctuations in blood glucose, especially fasting blood glucose over 14 mmol;

Co-existing with other diseases, such as hypertension, coronary heart disease, etc.;

Prone to arrhythmias after activity;

Have serious complications, such as diabetic nephropathy, diabetic foot, fundus lesions, etc.;

What should I do if I have diabetes? Taking hypoglycemic drugs? Insulin?

Is there a better way to control sugar? Yes! Sugar control can be effectively achieved through lifestyle changes, such as exercise to control sugar!

International studies on diabetes have shown that simple lifestyle interventions can reduce the incidence of diabetes by 30% to 50%. Scientific exercise is an important way to stabilize blood sugar. Scientific exercise can not only stabilize blood sugar, but also effectively prevent the occurrence of diabetes complications.

Scientific exercise can effectively control sugar, starting from two parts: before and after meals!

1: Jogging. Jogging sweat is very good for your health, and it is not the same as the concept of sauna or sweating at high temperatures.

Sweating when running makes sense when the heart beats faster, because diabetic people are acidic, and sweating can make the internal environment alkaline and reduce the incidence of inflammation. 2: Take a walk.

Walking is a more leisurely way, this kind of exercise is most beneficial for diabetics, because walking will not overexert and cause blood pressure to rise, and in addition, when you encounter rapid heartbeat or other discomfort, you can also get help in time. 3: Aerobics.

Patients with advanced diabetes will experience symptoms such as finger headaches, redness, swelling and numbness of the toes. Every day, you can pull your body up, support the soles of your feet, lift your heels off the ground, and tiptoe up and down, while spreading your palms and arms with all your might. 4：

Shadowboxing. Practicing tai chi can help relieve stress, improve balance and increase flexibility. Regular practice can significantly lower blood sugar levels.

5: Intermittent exercise. It refers to adding several high-intensity exercises in the normal exercise process, such as a combination of jogging and brisk running, walking and brisk walking, etc.

Interval exercise can help lower blood sugar, improve cardiovascular health, and increase exercise stamina.

The best exercise is to take a walk half an hour after eating, or jog in the evening, and you can also do some aerobics, radio exercises or tai chi and other exercises, which are very good to improve and promote blood circulation.

Exercises suitable for diabetics, such as walking, slow walking, swimming, etc. If your blood sugar and urine sugar are well controlled, you can also play table tennis, badminton, and so on.

Tai Chi, swimming, hiking or mountaineering.

Diabetics have to sweat thoroughly to achieve the purpose of lowering blood sugar. But also beware of low blood sugar and carry sugar with you when exercising.

As long as you get your doctor's permission, most sugar lovers can exercise safely, and there are no restrictions on the type of exercise. Outdoor sports suitable for diabetics include swimming, water aerobics, golf, badminton, cycling, walking, and tai chi. Walking is a good way for diabetics.

Walking is a relatively gentle way of exercise, and the exercise of various organs and tissues is a gradual and gentle process, which is more conducive to blood sugar control. During exercise, bring sugar-raising foods such as sugar cubes and biscuits in your pockets to prevent hypoglycemic reactions during exercise. Patients with severe heart and kidney diseases, neuropathy, retinopathy, and severe hypertension should not exercise.

<> Jogging: 20 minutes each time in the morning and evening, heart rate of about 120 minutes, no more than 180 - age is appropriate. Subjectively, I don't feel uncomfortable, I don't gasp, I don't have a red face, and I can talk while running.

It has been reported that exercise 90 minutes after a meal has the strongest effect on immediate glucose lowering in patients with type 2 diabetes compared with exercise 60 minutes or 30 minutes after a meal. As long as the energy expenditure is the same for different exercise methods, the effect of exercise in lowering blood sugar is the same.

Kicking shuttlecock can improve blood circulation and accelerate the metabolism of blood lipids and blood sugar. You can play on your own, and it's great to have a companion with you. Square dancing can increase physical coordination and flexibility, and it can also help lower blood sugar.

Doing Tai Chi for a few hours a week for a long time can significantly improve glucose utilization and immune function in patients with type 2 diabetes. When swimming, you should control the amount and do not swim long distances or swim competitions to avoid danger. Swim comfortably and comfortably.

Hydrate during exercise, as the loss of water can raise blood sugar! Replenish 250ml before strenuous exercise, then hydrate the same amount every 20 minutes. If it is a normal exercise, it is more appropriate to replenish 250-500 ml of water per hour.

Do not exercise on an empty stomach when the blood sugar level drops, as this will cause blood sugar to rise. This varies from person to person, and each diabetic should find a time that suits his or her physical fitness, based on a steady drop in blood sugar.

Diabetic patients need to exercise appropriately according to their actual situation, such as slow walking, swimming, yoga, etc. One of the health management of diabetic patients is exercise management, which requires individualized exercise plans according to the patient's age, gender, weight, cardiopulmonary function, socioeconomic background, etc

Tai Chi: Diabetics can practice Tai Chi to alleviate their condition after the onset of the disease, studies have shown that practicing Tai Chi can help relieve stress, improve balance and improve physical flexibility, and if diabetics practice Tai Chi, it can also help lower blood sugar levels, which can significantly reduce blood sugar levels and improve the quality of life of diabetic patients.

Diabetic patients are suitable for tai chi, five bird play, slow walking, running and swimming. Square dancing. These are low-intensity, very good aerobic exercises that allow diabetics to get a better exercise.

Studies have shown that practicing Tai Chi can help relieve stress, improve balance and improve physical flexibility, and if diabetics practice Tai Chi, it can also help lower blood sugar levels, which can significantly reduce blood sugar levels and improve the quality of life of diabetic patients.

Water exercise: Some water exercises are of great help to diabetics, such as swimming, water aerobics and water walks, which are less intense aerobic exercises that help burn calories and improve flexibility, and water exercises are especially suitable for diabetics with neuropathy.

Walking: Diabetic patients should keep a certain amount of time to walk every day, because walking is simple and easy, maintaining a certain amount of time to walk, can effectively relieve the patient's pressure, at the same time, walking can also consume the blood sugar in the body of the diabetic patient, which is of great significance for lowering blood sugar and alleviating the condition of diabetic patients.

Interval exercise: Intermittent exercise is good for diabetic patients, the so-called interval exercise refers to the normal exercise process, add several times of higher intensity exercise, such as the combination of jogging and brisk running, walking and brisk walking, etc.

Studies have found that intermittent exercise can help lower blood sugar levels, improve cardiovascular health and enhance exercise perseveranceAlthough exercise cannot completely reduce diabetes, in diabetes, appropriate exercise can play a certain auxiliary role in alleviating the development of diabetes and delaying the deterioration of the disease.

Diabetes has become a high-incidence disease in the population, especially in the elderly. Having diabetes doesn't have much impact on our daily lives, but it can affect other parts of the body. Therefore, after diabetes, there will be many complications caused by diabetes, such as multiple cerebral infarctions and cardiovascular and cerebrovascular diseases in the population.

After diabetic, we can all control our condition by controlling our diet reasonably and exercising reasonably. So what kind of exercises are suitable for diabetic seniors? Here's my opinion:

1. Walking.

For many seniors, the exercise of brisk walking can be said to be the most economical, there is no additional cost, and you only need to prepare a pair of comfortable shoes to do this exercise. Walking can improve the sensitivity of insulin in the elderly and help the elderly effectively control blood sugar. However, it should be noted that when doing the exercise of brisk walking, you must not walk too slowly, otherwise you will not achieve the desired effect.

2. Tai Chi.

As a fitness method with health preservation effects, Tai Chi is an exercise that many elderly people will choose when they are exercising. Because Tai Chi itself is not complicated, the rhythm is relatively slow. So it's very suitable for seniors with diabetes.

By insisting on practicing Tai Chi, it can not only achieve the effect of exercise, but also effectively improve the sleep quality of the elderly, and also help to control blood sugar.

3. Badminton, table tennis and other ball games.

Elderly people with diabetes can also do some ball games, such as badminton and table tennis. Badminton and table tennis are not like basketball and football, which require a lot of exercise, but they can achieve good exercise results and increase the fun of exercise.

1: Jogging.

Jogging has certain benefits for heart and cerebrovascular diseases, can enhance people's cardiopulmonary function, jogging properly discharges sweat, is conducive to physical and mental health, and sweat is more meaningful when moving.

2: Take a walk. Take a walk for a few minutes after eating, increase your life by ten years, this sentence can be said to be not wrong at all, walking is also a more leisurely way of exercise, there is a lot of overflow for diabetics, walking will not be overworked and cause blood pressure to rise, while walking, while throwing your legs, twisting your waist, you can promote food digestion, **intestinal diseases, and it can help lower blood sugar.

3. Tai Chi.

Tai Chi is a very suitable exercise for the elderly, the movements are gentle and gentle, which can improve people's balance, physical flexibility, relieve stress, and lower blood sugar has a certain effect, five times a week Tai Chi exercise, each time for about one hour, can significantly reduce blood sugar levels, and is of great help to the health of diabetes.

The above three are suitable exercises for diabetic patients, presumably everyone knows that the harm caused by diabetes is that its blood sugar concentration is uncontrollable, it is easy to rise, causing an impact, so patients should not only pay attention to sugar intake in the diet, pay attention to nutritional balance, but also work exercise, which is conducive to reducing more blood sugar in the body and keeping the body healthy.

There are many exercises that diabetics can do, such as walking, moderate-speed walking, aerobics, aerobics, etc. However, patients should not exercise for too long or strenuous exercise, and patients are advised to exercise half an hour after eating. While exercising, you also need to control your blood sugar in your diet and avoid foods with high blood sugar levels.

Diabetic patients must insist on exercising if they want to control their blood sugar well, which is also a requirement for diabetic patients. So what's the best way to exercise for diabetics? First you can practice yoga, then you can run, and finally you can walk briskly.

What problems do diabetic patients need to pay attention to during exercise? Be sure to measure your health, prepare exercise equipment, and take it step by step when exercising.

Exercise suitable for diabetics.

1. Yoga. There are many types of yoga, and different types of yoga have different functions. Diabetics are suitable for yoga, which can also improve the flexibility and flexibility of the body, can exercise people's balance, and can make people calmer when doing yoga.

2. Running. This exercise is also more suitable for diabetics, but you must pay more attention to the process of running, you can choose jogging, not explosive sprinting.

3. Walk quickly. Brisk walking is easier to stick to, is more friendly for some elderly diabetics, and can also protect the knees.

Diabetics should pay attention to these problems when exercising

First of all, it is necessary to measure one's own health status, and not every diabetic patient is suitable for exercise, so you must conduct a comprehensive assessment before exercising to see if your body allows you to do physical exercise.

Second, get your sports gear ready. Diabetics can dress comfortably during exercise, choose the right shoes, and never let the foot hurt, otherwise the wound will be particularly difficult to heal.

Finally, diabetics must be gradual when exercising. You must not blindly carry out high-intensity physical exercise, if the body is in a compound state, blood sugar will also be unstable.

To sum up:

For diabetic patients, exercise can indeed control blood sugar, and diabetic patients can also choose a more suitable exercise method according to their own conditions, so that they will become healthier and healthier. Exercise can effectively control blood sugar and keep blood sugar in a stable state.