In the cold winter, the weather is changeable, coupled with rain, snow and wind, as well as bad weather such as smog, so that people's outdoor activities are reduced, and the same is true for diabetes. However, when the sun is shining, it is also necessary to appropriately increase the amount of activity, not only to enhance resistance and immunity, but also to improve insulin resistance, help lower blood sugar, and reduce the dose of medication. However, there are many small details that diabetic winter sports need to pay attention to, and we must put safety first.
What should diabetics pay attention to in winter sports?
1. Master the intensity of exercise
Diabetics should choose a moderate exercise program, preferably aerobic endurance exercise, cycling, jumping aerobics, jogging or walking, so that the muscles of the whole body can be exercised, and the blood sugar and urine sugar can be assisted. Ensure that each exercise time reaches more than 20 minutes, adhere to 4 to 5 times a week, and have 5 to 10 minutes of warm-up and relaxation activities before and after exercise. Exercise adopts the principle of gradual progress, can not increase the amount of exercise, can not do strenuous exercise.
2. Insist on exercising every day
Studies have found that by setting aside 30 minutes of exercise each day, blood sugar decreases. Compared with normal people, diabetic patients have abnormal blood circulation at the end of the limb, and maintaining moderate exercise can improve blood circulation throughout the body, reduce insulin resistance, improve the body's sensitivity to insulin, and promote the use of glucose by muscles, thereby assisting in lowering blood sugar. In addition, maintaining moderate exercise can also enhance the efficacy of hypoglycemic drugs, such as obesity with type 2 diabetes to insist on exercise not only reduce weight, but also reduce insulin resistance, improve the efficacy of oral hypoglycemic drugs, and reduce the dosage.
3. Exercise time is arranged after meals
Winter morning temperature is low, many patients are accompanied by three highs and cardiovascular and cerebrovascular abnormalities, immediately after getting up in the morning or stimulated by the cold, coupled with fasting exercise will induce hypoglycemia, severe can lead to hypoglycemic coma. Try to arrange the exercise time for 1 to 2 hours after meals, especially one hour after meals, sugar absorption is fast, and blood sugar is easy to rise. At this time, exercise can consume excess energy in the body and enhance sugar catabolism, thereby reducing postprandial blood glucose levels and avoiding excessive fluctuations in blood sugar.
4. Do a good job of warming up
Winter temperature is too low, the body of various muscles and tendons and ligaments and other stretches decreased, elasticity is also reduced, improve muscle viscosity, joint activity is reduced, limb stiffness, so before exercise should do a good job of warm-up, to avoid joint sprains or muscle and ligament strains during exercise. In winter, there are at least 10 to 15 minutes of warm-up activities, such as walking in place or jogging, so that the body sweats slightly, and finally into exercise.
5. Reasonably replenish water
In winter, there is less water suspended in the air and the weather is drier, so diabetics should carry water with them when they are outdoors, and boiled water or light tea is the best choice.
Tips
Diabetics must pay attention to keeping their bodies warm when exercising outdoors in winter to avoid skin frostbite. After each exercise, dry the sweat on the body in time, and rub your hands, ears and nose and cheeks, etc., which can promote local blood circulation, and if necessary, apply oily skin care products to avoid skin frostbite. Due to the consumption of physical strength during exercise, a little carelessness may induce cardiovascular and cerebrovascular accidents, resulting in necrosis of the lower limbs and acute myocardial infarction, so diabetes with cardiovascular and cerebrovascular diseases refuse to exercise; too much exercise can increase kidney blood flow and promote urine protein excretion, so patients with diabetic nephropathy can not exercise.
Family doctor online special article, unauthorized reproduction