How does postprandial exercise lower blood sugar? What is the best way to lower blood sugar?

Long-term regular exercise can reduce the weight of patients with type 2 diabetes, the accumulation of visceral fat, improve insulin sensitivity, optimize the control of blood sugar and blood pressure, have a great effect on the improvement of blood lipids, and can also reduce the risk of cardiovascular disease in diabetic patients. For patients with type 1 diabetes, exercise can reduce blood sugar levels before and after exercise, improve insulin sensitivity, reduce daily insulin dosage, reduce postprandial blood sugar peaks, and improve blood lipid profile. It is recommended to combine aerobic exercise with resistance exercise, the benefits of aerobic exercise are to burn off the energy produced by surplus sugar, fat, reduce fat content, and enhance insulin sensitivity, while resistance exercise, also known as strength exercise, can increase muscle mass.

Although exercise can lower blood sugar, we should also pay attention to moderation and moderation, long-term high-intensity exercise will also increase blood sugar, which is not conducive to blood sugar control, and to prevent hypoglycemia during exercise, try to avoid excessive exercise time before meals. Because exercise depletes blood lipids and sugar in the body, it can lower blood sugar. However, it should be noted that you should not exercise immediately after meals, because immediate exercise can easily harm the stomach and intestines and lead to gastrointestinal lesions.

You should rest for more than 30 minutes after a meal before exercising.

Postprandial exercise can play a certain role in lowering blood sugar, it is recommended to do it half an hour after a meal and pay attention to the intensity, not too strenuous can be.

Postprandial exercise can improve the body's metabolic function, improve the body's sensitivity to insulin, and have a certain effect on lowering blood sugar, such as running, jogging, tai chi, etc., to avoid lying down for a long time after meals and not exercising.

Elevated blood sugar may be related to poor diet or abnormal function of the pancreatic islets, but if it is simply occasional elevated blood glucose, it may be related to improper diet, and it is not a problem if it can be gradually relieved by timely adjustment. If the blood sugar spikes due to abnormal islet function, it is necessary to prevent diabetes, reduce the intake of high-sweet foods in time, carry out appropriate physical exercise, and actively regulate the function of pancreatic islets.

Exercising half an hour after a meal can lower blood sugar, and postprandial exercise can increase the sensitivity of peripheral tissues, especially muscle tissues, to insulin, and achieve the effect of lowering blood sugar. It is recommended that diabetic patients exercise moderately half an hour after a meal, or an hour later, to achieve the effect of lowering blood sugar. It is not recommended for patients to exercise before meals, as pre-meal exercise in diabetics can easily lead to the occurrence of hypoglycemia, which is very dangerous.

Because the risk of hypoglycemia is higher than that of hyperglycemia, it is recommended that diabetic patients exercise moderately in the morning after meals, and do not recommend training or activities with a large amount of exercise. Diabetic patients should exercise according to the principle that they can bear it, and moderate moderation is enough.

Aerobic exercise directly lowers blood sugar.

Experiments have found that 30 minutes of exercise can reduce blood sugar by 12% to 16%.

There is muscle glycogen and liver glycogen in the human body, and the glucose in them is the "fuel" for exercise. When these reserves are almost depleted, the muscles take in glucose from the blood for their own use, and blood sugar levels naturally drop.

After the workout, because the glucose in the muscle glycogen and liver glycogen is used up, the body has to use the glucose in the blood to store it in the muscle cells and liver, and the blood sugar is further lowered and can continue for several hours after the workout.

In addition to directly affecting blood sugar levels, physical activity can also affect the effectiveness of insulin. It has been proven that by promoting blood flow throughout the body, exercise causes the insulin injected into the body to work more quickly.

Move to bring your blood sugar down.

It can be seen that diabetic patients should insist on physical exercise and regular daily life, so that the body can always be in the best state. And choosing the right way to exercise can double the effect of your workout.

In addition to non-strenuous exercises such as walking, brisk walking, jogging, tai chi, cycling, and fitness dancing, diabetic patients can also combine cold baths and strength training programs to lower blood sugar levels.

Medical studies have found that diabetes complications are closely related to damage to blood vessels and nerves. Cold baths enhance the toughness of the vascular walls and the neuromodulation of the blood vessels. The rapid contraction and rewarming expansion of blood vessels in cold baths is like a "vascular gymnastics".

The contraction of blood vessels is the training of vascular elasticity and vascular neuromodulation sensitivity.

Do cold water exercises, which can be done in the morning after waking up. Start with a cold water rub and then switch to a cold rinse or shower after some exercise. Cold baths have the characteristics of short exercise time and great results, but they need to be persistent and persistent, and the most taboo is to expose to the cold.

After the cold bath exercise, you can do local strength exercises, such as lifting dumbbells, pull-ups, push-ups, sit-ups, etc., and supplement the parts that are not active enough in the regular exercise, especially the upper limbs. Strength training one.

It can enhance the body's sensitivity to insulin; second, it allows the muscles to store more glucose, thereby enhancing sugar tolerance; The third is to increase the proportion of muscle, which can burn more calories than fat; Fourth, it can reduce the risk of heart disease. Of course, how to incorporate strength training must be based on your cardiorespiratory fitness.

Strenuous or excessive exercise is not recommended.

Diabetics should not participate in intense competitions and strenuous exercise. Because strenuous exercise can increase the level of glycemic hormone in the body, which can increase blood sugar; At the same time, excessive exercise can also break down fat to produce ketone bodies, leading to ketoacidosis.

There are many ways to do physical exercise for diabetes, and in principle, aerobic exercise should be the mainstay, and fitness exercise programs and relaxation exercise programs are generally better. Adequate oxygen** also promotes fat metabolism, which is conducive to the consumption of excess fat accumulated in the body.

The principle of the movement is gradual and persistent. Choose the right exercise for yourself according to your personal situation, and integrate it into your daily life, anytime, anywhere, and don't treat it as an extra burden.

Before starting to exercise, patients should consult a doctor to understand and evaluate their physical condition, determine the type of diabetes, blood sugar level, type of medication used and exercise risks, whether there are complications and the functional status of important organs, etc., and then choose the exercise method that is suitable for them.

Diabetic patients should focus on low- to medium-intensity, long-term aerobic exercise, supplemented by low-intensity strength training, and the combination of the two exercise methods has the best effect. Exercise** Diabetics must be persistent and persistent for a long time to achieve the desired results.

The generally recommended way of exercise for diabetic patients is regular exercise at an appropriate exercise intensity, with aerobic exercise being the best. The so-called "aerobic exercise" refers to the exercise of the human body under the condition of sufficient oxygen, which is characterized by low intensity, rhythm, non-interruption and long duration. Because the intensity of aerobic exercise is relatively small and the rate of energy consumption is not high, it can be directly supplied by burning glucose in the blood, without necessarily using the glycogen stored in the muscles, so the hypoglycemic effect is good.

The heart rate is generally below 130 beats, and the exercise intensity and target heart rate should be appropriately reduced for the elderly, patients with a long course of disease and diabetic complications. Studies have proved that only when the duration of exercise exceeds about 40 minutes can the fat in the human body be mobilized and supplied with glycogen, so that the speed of fat metabolism increases, and the use of sugar becomes more reasonable, so as to achieve the purpose of weight loss and blood sugar reduction.

There are many types of aerobic exercise, including walking, moderate-speed walking, jogging, aerobics, swimming, tai chi, cycling, and other non-strenuous exercises. Among them, walking is the safest, less restricted, and easy to persevere, and is the preferred exercise method for diabetics, especially for the elderly. You can also combine exercise with your daily routine, such as stair climbing, walking the dog for breakfast, housework, community activities, etc.

Jogging, walking, tai chi, and aerobics can all play a good role in lowering blood sugar, and at the same time, you can add interval exercise, and in slow exercise, add several sets of rapid exercises to lower blood sugar.

Jogging, walking, tai chi, and aerobic exercise all play a very role in lowering blood sugar. At the same time, intermittent exercise is added. In slow exercise, add groups of fast exercise to reduce sugar.

You can go jogging, do aerobics, do tai chi, and be relaxed during the exercise, step by step, not impatient.

Many people know that insisting on exercising in daily life is of great benefit to the body, especially diabetics, if they can keep exercising during the blood sugar control period, they can get a better sugar control effect. In life, although many diabetics also know this, and they can keep themselves exercising when controlling their blood sugar, some diabetics do not stabilize their blood sugar because of inappropriate exercise. Therefore, for diabetics, when choosing exercise to lower blood sugar, they should also pay attention to choosing suitable exercise.

Why can exercise help lower blood sugar?

Most diabetics are unable to secrete insulin normally because the body is resistant to insulin, so the body's blood sugar cannot be fully absorbed and utilized by the muscles and cells. Long-term exercise can improve the body's insulin sensitivity, thereby increasing the amount of insulin secreted by pancreatic islets, which can effectively lower blood sugar.

In addition, regular exercise can enhance the absorption and utilization of glucose by muscles, because exercise will consume a lot of energy in the body, and at the same time as the body's energy consumption, it will also need a large amount of glucose to maintain, which will allow the body's glucose to be absorbed and utilized, resulting in a decrease in blood sugar and stability.

What exercises are good for people with diabetes to lower blood sugar?

1. Take a walk. Walking is an exercise suitable for all diabetics, taking a proper walk an hour after a meal can avoid excessive energy consumption and hypoglycemia, and continuous walking can promote the absorption of glucose in the body, and then play a role in lowering blood sugar.

2. Conduct strength training.

Diabetics can do some muscle exercises appropriately, and strength training can keep the muscles in an aerobic state for a long time, which can keep their body's blood sugar level at a relatively low state, so that the body's excess fat and glucose can be consumed and blood sugar can be stabilized.

3. Yoga. Yoga is a soothing exercise, this exercise is more suitable for some pregnant women and the elderly, when they find that they have diabetes, you can take this exercise to help yourself burn energy and keep your blood sugar stable.

Fourth, kick the shuttlecock.

Shuttlecock kicking is also more suitable for diabetics, because when kicking shuttlecock, the muscles of the patient's whole body can be exercised, which can also promote the body's blood circulation, so that the body's blood sugar metabolism is accelerated, and then blood sugar is minimized.

The main exercises to lower blood sugar quickly are endurance exercises, such as walking, jogging, skipping rope, swimming, power cycling, tai chi, medical gymnastics, etc.

Strenuous exercise consumes a lot of energy, and blood sugar may be lowered more quickly. However, it is not recommended for diabetic patients to do strenuous exercise, because strenuous exercise consumes a large amount of time in the short term, especially for patients who take hypoglycemic drugs or inject insulin, and the amount of exercise suddenly increases and is intense, and hypoglycemia will occur.

After hypoglycemia, in order to resist hypoglycemia, the body's hypoglycemic hormone secretion will increase, so that blood sugar will rise rapidly, blood sugar is low and high, which is called blood sugar fluctuation, and blood sugar fluctuation is very serious damage to blood vessels. Therefore, diabetic patients need to rest for about half an hour after eating, and take walking, jogging, and even swimming less strenuous exercise for about 40 minutes. Exercising every day, or at least five times a week, is scientific.

Hypoglycemic exercises: mainly endurance exercises, such as walking, jogging, skipping rope, swimming, power cycling, tai chi therapy, gymnastics, etc.

Many young people have high blood sugar in life, as the quality of everyone's diet is getting better and better, there are many young people and old people, eating food that contains a lot of sugar, which will cause high blood sugar, high blood sugar will not only cause dizziness, headache, nausea, fatigue, but also cause diabetes in serious cases.

Exercise for diabetics is one of the indispensable foundations, exercise can increase people's resistance, promote blood circulation, promote metabolism throughout the body, and can also lower blood sugar. Seeing this, some diabetics may have questions: Can exercising immediately after eating a meal lower blood sugar?

How long do you need to exercise?

Diabetics are still very knowledgeable about exercise, and they need to be cautious in the choice of exercise timing, and it is not advisable to exercise immediately after meals. This is because what we eat needs to stay in the stomach for a while and then mix with gastric juices that aid digestion and absorption. Then it is slowly discharged from the stomach and into the duodenal grinder.

Exercising immediately after a meal can add a lot of tension to the stomach and disrupt the normal steps. If diabetics want to exercise, the time should be between half an hour and an hour after meals, when blood sugar is relatively high and hypoglycemia is not easy to occur. Diabetics are also knowledgeable about the choice of exercise methods, and diabetics should choose low and moderate exercise, not vigorous and high-intensity exercise.

Sugar friends can choose aerobic exercises such as walking, jogging, radio exercises, tai chi, stair climbing, swimming and other aerobic exercises according to their age and hobbies, and it is best to insist on 20 minutes to 40 minutes for each exercise, so that the exercise can play the greatest effect. It's not good if it's too short or too long.

In addition, diabetics should pay attention to adjusting the rhythm of exercise, do some simple warm-up exercises before exercising, slowly increase the amount of exercise, so that the heart and lungs have a process of adaptation, and when the exercise is almost over, there should be 5 minutes to slow down slowly, do not stop suddenly.

The above is the answer to "Can exercising immediately after a meal lower blood sugar?" Diabetics should actively learn to use exercise, diet, medication, blood sugar monitoring and other aspects to comprehensively treat diabetes to prevent the occurrence of diabetic complications.

The above is to introduce to you can exercise after meals lower blood sugar? In fact, as long as we actively grasp the learning, exercise methods, master the first medicine, regularly measure blood sugar, etc., we can prevent the occurrence of diabetes and high blood sugar, and pay attention to the diet not to eat too sweet food, so as not to cause sugar can not be excreted and cause high blood sugar.