How to exercise for diabetics

March 30, 2023

Exercise improves the sensitivity of cells to insulin in diabetics, allowing the cells to process blood sugar efficiently. Exercise not only maintains an ideal body weight and improves cardiovascular function, but also lowers triglycerides and total cholesterol and reduces the chance of vascular sclerosis. Exercise can better accelerate the blood slowing down of the feet and reduce blood vessel blockage. How do diabetics exercise?

Aerobic exercise can stabilize blood sugar and lower blood lipids

Exercise is divided into aerobic exercise and anaerobic exercise. Aerobic exercise is generally milder in atmosphere, during exercise, the energy of muscle contraction can be completely supplied by oxidation, such as walking, jogging, playing Tai Chi, swimming and slow cycling. It is recommended that diabetic patients do aerobic exercise, which is beneficial to blood sugar and blood lipids, using the "333 principle", that is, at least 3 times a week, 30 minutes of exercise each time, the heart rate of 100-130 beats per minute for the principle, where the heart rate depends on age and physical condition to adjust.

Diabetic patients to confirm physical condition before exercise

Before exercising, diabetic patients need to consult a doctor for a detailed physical examination, such as assessment of retinal changes, electrocardiogram, exercise ECG, blood pressure, blood sugar, etc. When blood sugar is higher than 16.7 mmol/L or lower than 5.6 mmol/L, do not do more distance exercise for the time being, but can start with light exercise, such as walking, light soft gymnastics, etc.

Walking after a meal helps diabetes

Diabetic patients are better off exercising between 1 and 3 hours after meals and avoiding the peak of the drug effect. If you have the habit of exercising early in the morning, it is best to go back an hour after breakfast. In addition, avoid intense exercise after dinner, otherwise hypoglycemic symptoms may occur in the middle of the night.

Diabetic patients should climb stairs instead of elevators

Whether going to work or leaving work, the working environment with stairs, diabetic patients should choose to climb stairs as much as possible, and when there are handrail stairs, you can take the left fast lane, so that you can exercise but also may increase the walking speed, which has an obvious effect on stabilizing blood sugar.

Diabetic patients exercise need to pay attention to

Diabetic patients should carry sugar or cookies with them when exercising, in case of hypoglycemic attack; they must wear sports shoes and socks when exercising, not barefoot; if the exercise time is too long or the activity is too large, they can eat some snacks at the right time; when they have cold, unstable blood sugar or other infections of ice method, they are not suitable for exercise.

The Best Time to Shower After Exercise: A Guide to Post-Workout Hygiene
After exercising and sweating profusely, many people feel uncomfortable with their sticky bodies and therefore have the habit of taking a shower immediately after exercise. They believe that this can

October 30, 2023
Running and Colds: What You Need to Know
Can you run when you have a cold? Can you run with a cold? It is not recommended to run when you have a cold. Many people mistakenly believe that running and sweating will help them

October 24, 2023
Morning Runs: A Key to Weight Loss and Wellness
Many people's bodies are in a sub-healthy state due to work, and the phenomenon of weight gain is becoming more and more serious due to long periods of sitting and lack of exercise. In order to improv

October 17, 2023
Elevate Your Wellbeing: The Power of Mountain Pose
BenefitsThis pose can relieve shoulder stiffness, strengthen the ankles, promote balanced development of leg muscles, and provide a gentle massage for the heart.Action 1Mountain Pose. Extend your

October 12, 2023
Winter Swimming and Hypertension: Benefits, Cautions, and Considerations
Winter swimming is a highly stimulating sport, and moderate winter swimming exercise is beneficial for most people's physical health. So, is winter swimming beneficial for hypertension?Is winter s

October 9, 2023

Hot Picks

1

Yoga for the Cervical Spine: Benefits, Risks, and Protection
There are many benefits to practicing yoga, not only for shaping and losing weight, but also for the health of various parts of the body, including the joints. So, does practicing yoga have benefits

October 31, 2023
2

Exercises to Avoid for Children's Growth and Development
Some parents think that their children are too short and try to make them taller through exercise. However, during the period of children's physical development, their muscle strength and bone hardne

October 31, 2023
3

The Impact of Cycling on Health: Key Considerations for Non-Professionals
Cycling is indeed a great sport, but non-professionals may not have a thorough understanding of the principles behind cycling, which can lead to the development of certain diseases. So what aspects s

October 30, 2023
4

The Effectiveness of Knee Braces: When and How to Use Them
Running, stair climbing, and other exercises have many benefits, but the biggest downside is knee injuries. Many people believe that wearing knee braces before exercising can protect their knees. So,

October 16, 2023
5

Is it good to exercise in winter
The winter climate is cold, and it seems that this season should be closed tight, sitting and resting. So the winter outdoor exercise is also significantly less people, so in the end winter exercise i

October 3, 2023