The best way to lower blood sugar, exercise to lower blood sugar

The best way to exercise is aerobic exercise, which is mainly brisk walking, jogging, swimming, cycling, skipping rope, mountaineering and other aerobic exercises, planks, sit-ups, etc., and the combination of aerobic exercise and anaerobic exercise is more ideal. It is generally recommended that the exercise time should be at least 40 minutes or more, and it is generally recommended to start exercising regularly one hour after a meal, and the regular exercise should be carried out before the warm-up exercise should be carried out after the corresponding lifting activities, among which the effective exercise of 40 minutes is mainly recommended to be aerobic exercise, and the slight sweating or heart rate for more than 40 minutes at the same time should be carried out. Accelerating is the effective fruit of exercise, so in the process of lowering blood sugar, together with diet and exercise, especially in insisting on exercise, it is not only conducive to weight control, but also conducive to blood sugar control.

Diabetic patients can lower blood sugar through exercise, the amount of exercise to lower blood sugar through exercise should not be too large, there is no best way to exercise to lower blood sugar, common better exercises are aerobic exercise, table tennis, badminton, tai chi.

1.Aerobic exercise is commonly used in jogging, swimming, mountaineering, brisk walking, etc., which can improve cardiovascular and respiratory function, control and reduce weight, blood lipids, and blood sugar, and it is recommended to insist on aerobic exercise for 30 minutes a day.

2.Ball games such as table tennis and badminton can exercise cardiopulmonary function, strengthen muscle strength and improve reflexes, improve the metabolic circulation of the whole body, and are suitable for diabetic patients with good physical fitness.

3.Tai Chi can consume energy, help the human body to calm the mind, calm the mind, can increase people's balance and flexibility, it is recommended to choose a quiet and open venue, suitable for middle-aged and elderly diabetic patients.

Exercise can help lower blood sugar, but pay attention to the appropriate amount during exercise, and if you feel unwell, it is recommended to see a doctor in time.

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.

Method 1: Stand with your feet shoulder-width apart, then take a deep breath for 3 rounds and take one of your feet forward half a step, the center of gravity of your body falls on Shin Wei's other foot, and after standing firmly, slowly lift the front foot off the ground until your thighs are parallel to the ground, hold for 5 seconds and slowly lower your legs.

Doing so can help improve your body's balance and can also help lower your blood sugar.

2 Method: Rub the palms of both hands until the palms are hot, then place them on the face. Use your middle finger to start from both sides of the nose and drive the other fingers from top to bottom to the forehead and spread to the sides, passing through the eyebrows, lower eyelids, and cheeks. After wiping the dough, you can rub your head with ten fingers.

Doing so can help prevent fundus lesions caused by diabetes, and is effective in promoting insulin secretion and lowering blood sugar.

3 Method: After standing, the feet are naturally separated, shoulder-width apart, and then the hands are interlocked behind the body, the knee joint is slightly bent and then the forefoot kicks the ground to jump up, and then land, jump 10 30 times in a row, once a day.

Doing so can help strengthen bones, prevent osteoporosis and help lower blood sugar.

4 Method: After standing, the arms will hang down naturally, the forearms will swing forward, the feet will be separated when the left and right sides are separated when jumping up, and the feet will be merged when falling, and the arms will be restored. Jump 10 to 30 times in a row, once a day.

Doing so can help enhance the body's metabolism, help the metabolism of sugar, lipid and lead bonds in the body, and promote hypoglycemia.

5. Swimming can improve blood circulation, improve digestion and absorption, enhance the function of various organs and systems of the human body, and play a comprehensive and systemic role for diabetic patients. People consume a lot of stored glycogen and calories from fat burning in cold water, and when swimming, the muscles of the whole body participate in exercise. Therefore, swimming is an effective hypoglycemic and exercise.

6. When playing table tennis, the metabolic rate of muscle tissue increases, the demand for matching sugar increases, and the expression of glucose transporter on the membrane of sugar muscle cells increases, so that muscle, fat and other tissues increase the sensitivity to insulin, thereby improving insulin resistance, increasing the uptake and utilization of glucose by muscle and adipose tissues, and promoting glucose into cells, and ultimately lowering blood sugar. In this way, it can promote the regulation of pancreas on glucose metabolism, maintain blood sugar at a low level, improve the function of pancreatic islets to a certain extent, promote insulin secretion, and enhance its intensity, and improve the utilization of glucose in surrounding tissues, so it has a good hypoglycemic effect.

7. Climbing the mountain can improve physical fitness, thereby improving immunity, reducing or avoiding complications, consuming excess calories, reducing weight, increasing sensitivity to insulin, reducing the dosage of insulin and oral hypoglycemic drugs, and also promoting the utilization of sugar by body tissues, especially the ability of bones and muscles to absorb and utilize glucose, restore the absorption of sugar by cells, and reduce blood sugar and blood lipid levels.

1. Exercise can lower blood sugar.

Regular physical activity can not only improve blood sugar control and increase insulin sensitivity in diabetic patients, but also help reduce body weight, control blood lipids, blood pressure, and reduce the occurrence of macrovascular and microvascular lesions.

2. The main benefits of exercise to lower blood sugar are:

1.Enhance muscle activity: Exercise can help enhance muscle activity, improve tissue insulin rice inganxing, promote muscle tissue utilization of glucose, and lower blood sugar.

2.Accelerate fat breakdown: During exercise, it can help enhance the utilization of cholesterol in the body and help lower lipids**.

3.Reduce complications: Exercise can help improve the body's lipid metabolism, expand the blood flow of capillaries, and lower blood lipids and blood pressure.

3. There are many hypoglycemic exercises that people with high blood sugar can do, and they can choose and adjust according to their own preferences, physical strength, seasons and other actual conditions.

Jogging is a practical and effective way to lower blood sugar during exercise. Jogging can help lower blood sugar, improve insulin sensitivity, enhance glucose uptake by skeletal muscles, burn excess calories, and improve blood sugar levels in the body.

Methods: Half an hour after meals for 2 hours, lasting 20 to 40 minutes, and warming up for 5 to 10 minutes before jogging. In cold weather, it is important to keep warm, and you can bring food such as biscuits to prevent hypoglycemic reactions.

Brisk walking can help burn a large amount of glucose in the blood, speed up the regulation of glucose metabolism and improve the utilization of glucose in the body, thereby helping to lower blood sugar, urine sugar, and can also help reduce weight.

Method: Brisk walking is carried out 1 to 2 hours after a meal, and the time lasts for 20! 30 minutes, 1 2 times a day.

Tai Chi can help reduce insulin resistance, improve islet function, and improve insulin sensitivity and responsiveness. By doing a few laps, it can also help to increase the rate of glucose metabolism and reduce blood sugar levels in diabetic patients.

Method: Choose a Tai Chi style and practice it 1 hour after meals every day for 30 to 40 minutes.

4. The method of lowering blood sugar through exercise is mainly suitable for patients with mild or moderate diabetes and non-insulin-dependent diabetes patients, and is of little significance to patients with other types of diabetes. In addition, people whose blood sugar is slightly higher than normal can also exercise to keep their blood sugar stable and prevent diabetes.