Exercise therapy for diabetic patients is one of the comprehensive therapies for the treatment of diabetes, which is carried out throughout, complementing and promoting each other with dietary control and medication to lower sugar. First, the principle of safety first, according to their own physical condition, blood glucose control, choose the time of exercise, prevention and treatment of hypoglycemia occurs, always with sugar cubes or cookies and so on. Second, the principle of moderation, that is to say, exercise must have a 'degree', in order not to feel tired, does not affect the daily work life, some people think that blood sugar control is not ideal, blindly increase the amount of exercise, often resulting in lumbar vertebrae, joints injury. Third, the principle of gradual and orderly progress, just start exercise, gradually increase the amount of exercise, day by day to increase the amount of exercise a little bit more than one day, to find out the appropriate amount of exercise, adhere to the regular, to develop the habit of exercise. At the same time, every day exercise to have 5 ∽ 10 minutes of preparation time, the body activities open, and then began to exercise, exercise 30 minutes, and then do 5 ∽ 10 minutes of finishing activities, so that the heart rate down, emotional stability and then leave. Fourth, the principle of aerobic exercise, such as swimming, cycling, jogging, playing tai chi. Overweight and obese people should be combined with resistance exercise. And outdoor exercise is the main focus.

Exercise is one of the basic treatments for diabetes. Exercise increases insulin sensitivity, improves blood glucose, reduces weight, and lowers cardiovascular risk. Some patients with type 2 diabetes can control their condition through exercise alone in combination with dietary therapy. The principle of exercise is to be gradual, consistent and within the limits of capacity. We advocate aerobic exercise at least five days a week, at least thirty minutes each time, the way of exercise, including low-intensity exercise, such as walking, playing Tai Chi, doing housework, medium-intensity exercise, such as walking and cycling high-intensity exercise, such as tug-of-war jumping high speed running, etc. Exercise choose to be carried out about one hour after meals, as far as possible, to avoid the occurrence of hypoglycemia.

Moderate-intensity aerobic exercise + moderate resistance training is recommended for diabetic patients. The combination of these two forms of exercise can exert a better glucose-lowering effect, and a greater degree of metabolic improvement can be obtained, such as increasing the body's utilization of fats and glucose, thus effectively lowering the levels of blood lipids and blood glucose.

Resistance training is active movement of the human skeletal muscles against external resistance. The size of the resistance depends on the individual muscle strength, in order to be able to overcome the resistance to complete the movement. Resistance can be generated by other people, their own limbs or equipment (such as dumbbells, sandbags, springs, rubber bands, elastic bands, etc.).

Diabetic patients want to make exercise to play a better sugar-lowering effect, not only need to master the correct form of exercise, but also pay attention to do not enter the wrong zone in the exercise, but instead affect the blood sugar.

1, do not fasting exercise, the human body in the fasting state of low blood glucose value, if there is no food on the exercise, easy to lead to hypoglycemia occurs, when the body occurs hypoglycemia, out of the protective mechanism, blood glucose will rebound rise, which will cause blood glucose fluctuations.

2, exercise intensity should not be too large, some patients to reduce blood sugar eager, want to exercise as soon as possible to blood sugar down, thus will increase the intensity and time of exercise, in fact, this not only will not reduce blood sugar, but will affect the health. When the human body exercise intensity is too large, beyond a certain range, it will cause the human body stress response, so that glucagon secretion increases, thus causing high blood sugar.

3, exercise must be within the range of their own ability to withstand, exercise intensity should be gradually increased, and can do long-term persistence. Some sugar lovers are very motivated at the beginning of the exercise program, but after a few days of exercise, they begin to slack off, and then give up exercise, which is not helpful for controlling blood sugar.

How can diabetic patients exercise with half the effort? In fact, the answer is very simple, is persistent, and then a good way if only occasionally do once, then can play a very limited effect, exercise although can help type 2 diabetes patients to reduce blood sugar, but not once and for all, but to constantly every day of aerobic exercise, so as to play a role in controlling blood glucose, so for diabetic patients, exercise needs to be developed into a daily implementation of the habit.

Aerobic exercise can help type 2 diabetes good control of blood sugar, it is best to walk half an hour to an hour after meals every day, this time not only can better consume the blood sugar absorbed into the bloodstream, but also help to control body weight, but also a fixed time every day to exercise, such as walking/jogging/tai chi/swimming/bicycle can be, just the movement of the time you need to pay attention to must be gradual and progressive, can not overdo the exercise, excessive exercise will be more harmful to the body, but also can not be used as an exercise. Excessive exercise will cause more serious damage to the body.

For diabetic patients, exercise do not fasting, it is recommended to exercise after meals, if half an hour to an hour after meals, the best walk, do not do too strenuous exercise, so as not to bring back to the digestive system injury, if the meal two hours, you can jogging, half an hour to an hour can be, but the movement needs to be carried out in good physical condition, if there is discomfort in the process of exercise, you should stop immediately! If you feel sick during exercise, you should stop immediately and take a rest.

For diabetics, the importance of exercise naturally goes without saying. Exercise and diet are the two keys to treating diabetes. Exercise can lower blood sugar levels, make medication easier to absorb, make you stronger, and make you feel better, among many other benefits. In short, there are many benefits. But how to stick to it is another big problem. For diabetics, the most important thing is to exercise consistently. How to insist on exercise is a big problem.

First of all diabetics should understand their condition and choose the right exercise for them according to their condition. It is best to ask your doctor and make a simple assessment of your body first. Patients can set a clear goal first. Accomplish small goals and then increase them step by step, which can increase the patient's sense of accomplishment. Always remind yourself to keep trying. During the exercise period the patient should also always be aware of measuring the blood glucose concentration as a way to test the results of the exercise. Seeing that the exercise can actually reduce the blood sugar concentration, the patient will have more confidence to exercise.

Exercise can be boring at times, so it is possible to choose different exercises. Switching to different kinds often will make it easier for patients to stick with it instead of just doing a single type of exercise. On the road to exercise, you can also find some friends to motivate together, and stick with each other to make it easier to stick to it. Make a goal for yourself every day and monitor how well you're doing, and then adjust your exercise to keep up with your history.

Exercise should be done 3 to 7 days a week. Control the intensity of your exercise according to your situation. Diabetics should need at least two and a half hours of moderate or heavy intensity exercise per week cumulatively. Exercise is more effective when it is continuous and rhythmic. It depends on the individual's interest. It is also important to prevent hypoglycemia after exercise.

Exercise is extremely important for diabetics, so for the sake of your health, all patients must adhere to exercise and thus get well soon.

Instructor: Hui Lichao, Deputy Chief Physician, Department of Endocrinology, Jinzhou Central Hospital.

She has been engaged in endocrine clinical work for 15 years and specializes in the diagnosis of diabetes and other common endocrine diseases.

If you find this article useful, please feel free to like or recommend it to your friends and follow [Medlink Media].

Exercise is very important for people with diabetes. The purpose of exercise for people with diabetes is to maintain a state of activity that helps lower blood sugar and prevent complications. Many people with diabetes want to take less medication or less insulin, and exercise is one way to do that.

For people with diabetes, exercise should be both aerobic and strength training.

aerobics

The standard for aerobic exercise is 30 minutes of moderate to vigorous intensity per day, five days per week, not two days in a row without exercise。

If you wish to lose weight, you can exercise for 60 minutes a day.

The intensity of cardio workouts varies from person to person; some people work out regularly and need more intensity, while others have to be gradual. All will eventually have to keep stepping up the intensity and frequency if they work out consistently.

Specific forms of exercise include brisk walking, biking, dancing, swimming, running, climbing stairs, or gardening.

It's important to choose a workout based on your condition.

If you've been working out for a while, it's time to up the intensity. The most effective intermittent high-intensity workout for diabetes is to work out vigorously for a few minutes, rest for a few minutes, work out vigorously for a few minutes, and so on.

strength training

Also known as resistance training, it builds muscle. With diabetes, more muscle is better.

Strength training is to be done twice a week, which is in addition to cardio, meaning cardio plus strength training, 7 times a week, averaging once a day.

Strength training usually takes place at the gym, but you can also lift dumbbells or do a stretching workout at home.

Strength training is better suited to seeing what's going on, such as working your abs while watching TV.

In addition to the concentrated exercise mentioned above, it is also important for diabetics to move more during the rest of the day.

As we all know, exercise can control sugar, improve the function of pancreatic islet cells, regulate blood lipids and blood pressure, improve cardiovascular function, enhance the body's immunity, relieve stress and so on. But for sugar lovers, how to exercise more safely and effectively? In addition to the recommendations of various experts, here are a few more points to add:

First, it is important to rule out contraindications to exercise and ensure that you are exercising in a safe manner, as this can increase, or exacerbate, the risk of diabetic complications and exercise injuries.Contraindications to exercise are:

(1) Fasting blood glucose >16.7 mmol/L or large fluctuations in blood glucose

(2) Apparent hypoglycemia

(3) Combination of various acute complications (e.g., diabetic ketoacidosis, acute infections)

(4) Severe diabetic nephropathy (e.g., blood creatinine > 1.768 mmol/L)

(5) Severe diabetic foot

(6) Severe fundopathy (e.g., proliferative retinopathy)

(7) Severe cardiovascular diseases (e.g., unstable angina, severe arrhythmia, transient ischemic attack, etc.)

(8) Recent thrombosis

(9) Uncontrolled hypertension (BP > 180/120 mmHg)

Therefore, before exercising it is recommended to have a physical assessment including: blood glucose, blood pressure, ECG, exercise plate test, neurophysiology test, fundus photography, etc. You can also check your recent medical report.

Secondly, it is important to choose your exercises wisely to make them more effective.If the physical assessment is okay, a comprehensive exercise program is recommended, including: aerobic exercise, resistance exercise, and stretching.

(1) Aerobic exercise: Commonly, there are brisk walking, cycling, jogging, swimming, square dancing, jumping rope, and various ball exercises.

(2) Resistance exercise: commonly available are elastic bands, dumbbells, curls, and various fitness equipment.

(3) Stretching exercises: Commonly, there are yoga, tai chi, and various static stretching movements.

Each type of exercise has its own strengths, and combining them with each other can work all the joints, muscles, ligaments, and cardiopulmonary functions of the whole body.

Third, do the preparatory activities before and after the exercise, step by step, and develop a regular exercise habit.To avoid sports injuries, it is recommended that you warm up with preparatory activities (2 to 5 minutes) before performing regular exercise; then you can perform aerobic exercise, or resistance training, or stretching exercise (20 minutes or more) according to your daily schedule; and finally, you have to perform recovery exercise (3 to 5 minutes) to relax and unwind. Of course, you can also do static stretches to warm up and relax.

Finally, the benefits of exercise are well known, but the focus is on persistence, and I hope you can develop good exercise habits!

Life is about exercise, and people with diabetes need to exercise as well. The body's metabolism flourishes after exercise, which improves the utilization of glucose and thus helps in blood sugar control.

However, diabetics are after all different from normal people and need to rationalize the way and type of exercise.

• First, aerobic exercise is recommended for diabetics:Aerobic exercise can accelerate the consumption and utilization of glucose in the body, which has the effect of controlling blood sugar, such as walking, brisk walking, jogging, dancing and so on. But anaerobic exercise does not work, such as racing, high jumping, wrestling and other strenuous exercise, muscles in the lack of oxygen state of forced movement, the body's sugar can not be broken down, will further elevate blood sugar.
  

• Choosing the right time to exercise for diabetics :.Experts suggest that diabetic patients are best to eat an hour after exercise, has a gentle exercise-based, and each exercise time is best within half an hour, the number of times a day to 2-3 times of exercise is appropriate.
  
• Diabetics should always leave a message about the changes in their body during exercise.If chest tightness, panic and other discomforts occur during exercise, stop immediately to rest, pay attention to the occurrence of hypoglycemia during exercise, it is best to monitor blood glucose before exercise.

Of course, there are exceptions to every rule, and some diabetics are not fit to exercise and need to be regulated.

For those patients with co-infections, heart failure and arrhythmia it is best not to exercise, when the symptoms are under control you can exercise appropriately. For those patients with serious complications, such as diabetic foot and diabetic nephropathy, it is recommended not to exercise, otherwise, the harm will outweigh the benefit.

Happy to answer your questions.

Let's start with the two main benefits of exercise for diabetics: cardiovascular protection and blood sugar control.

Long-term high blood sugar can accelerate atherosclerosis, thus increasing the risk of coronary heart disease, stroke and other diseases. Exercise can strengthen the protection of cardiovascular, slow down the degree and speed of atherosclerosis, so appropriate exercise can help diabetics better protect blood vessels.

For type 2 diabetes.Exercise helps them control their blood sugar.Exercise has many benefits as it causes a rapid drop in blood sugar, increases tissue sensitivity to insulin, and also reduces fat deposition in body tissues.

How should diabetics exercise?

①Exercise intensity: sugar lovers need to pay attention to the reaction of blood pressure when exercising, so they can't exercise strenuously. Usually, sugar patients can do more low intensity, rhythmic exercise, such as walking, running, dancing and so on.

② Exercise time: Exercise is best done after meals to prevent and control hypoglycemia after exercise. Some low-intensity exercise, each time you need to last 20 to 45 minutes (not more than 60 minutes), time is too short and too long are not good, too short will not achieve the metabolic effect, too long easy to cause musculoskeletal injury.

③ Exercise frequency: It is best to ensure that you exercise 3 times a week, or 5 times a week if you need to drop weight.

④Before and after exercise: Do 5 to 10 minutes of preparatory exercise before exercise to avoid straining. After exercise, do more than 5 minutes of adjustment activities to let the heart rate slowly return to normal.

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How can I exercise for good results with diabetes?

In ancient times, diabetes was exclusive to dignitaries, but with the great abundance of our material civilization, diabetes has become a common and frequent disease, and has become a public health problem that seriously endangers human health. Here's how to exercise for diabetics, summarized below:

1. What kind of exercise is suitable for diabetics?

come first in the imperial examinationsAerobic exercises such asWalking, jogging, cycling, gymnastics, Tai Chiand other modes of exercise in whichWalking is safest., which is also easy to stick to, should be the preferred form of exercise;

2. What are the recommendations for diabetics in terms of exercise time?

It is advisable to be active after meals, the amount of exercise should not be too large, each activity time 15-30 minutes, 1-3 times a day, no less than 3 times a week exercise, can be gradually extended according to the patient's condition;

3. What should diabetic patients pay attention to when exercising?

• Avoid inclement weather:Do not exercise in very hot or cold environments;
• Carry candy with you:Prevent hypoglycemic reactions;
• Exercise should be stopped if chest tightness, chest pain, blurred vision, etc. occur;
• Carry the card with you when you exercise (Write my name, age, home address, phone number and other information);
• Suspension of exercise in bad physical condition line;

4. What do diabetic patients need to pay attention to besides exercise?

• Get enough sleep and don't stay up late;
• Low salt, low fat, low sugar, low energy diet;
• Stay optimistic;
• Increase your intake of fruits and vegetables;
• Monitor your blood sugar regularly;
• Take your hypoglycemic medication on time;
• Maintain ideal weight:
• Stop smoking and drinking.

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