For diabetics, changing life behaviors and paying attention to the detailed management of diet and exercise can not only prevent and control complications, but also effectively improve insulin sensitivity, reduce postprandial blood glucose levels, and reduce the risk of cardiovascular disease. Recently, the American Sports Medicine Association ACSM released the latest exercise guidance consensus for patients with type 2 diabetes, providing 11 core recommendations. Let's introduce the main points now.
Sports medicine experts emphasized the purpose of designing exercise programs according to the condition. Specific recommendations, Article 1, argue that regular aerobic exercise can improve blood glucose management in patients with type 2 diabetes and can reduce glycosylated hemoglobin HbA1c levels by 0.5% to 0.7%. Article 2, high-intensity resistance exercise is considered to be more effective than low- and moderate-intensity resistance exercise for improving blood glucose management and lowering insulin levels. Article 3, it is recommended to carry out exercise such as walking after meals, because more energy consumption after meals can reduce blood sugar, and if the exercise lasts longer, reaching more than 45 minutes, the effect is more obvious.
The fourth recommendation for people with type 2 diabetes to exercise is to reduce sedentary time by moving small, multiple, and regularly, which works well in patients who are overweight or have insulin resistance. Article 5 is recommended to combine lifestyle changes, such as dietary adjustments and exercise, to lose weight by at least 5%, which will have a beneficial effect on glycosylated hemoglobin levels, as well as the regulation of blood pressure and blood lipids, and even necessary conditions to achieve this effect.
The 6th recommendation for exercise for people with type 2 diabetes is for obese patients who need to reduce visceral fat, and should do moderate-intensity exercise 4 to 5 days a week, consuming about 500 kcal of energy per exercise. Article 7, which is aimed at young patients, changes in lifestyle and cannot replace the glycemic control effect of metformin. Article 8 is to recommend that young patients undergo at least 150 minutes to 300 minutes of moderate-intensity aerobic exercise per week, or 75 minutes to 150 minutes of high-intensity aerobic exercise, and at the same time, at least 2 days a week.
Recommendation 9 for people with type 2 diabetes to exercise is for pregnant women, whether they have diabetes or not, who should do 20 to 30 minutes of moderate-intensity exercise every day. Article 10 is that patients who use insulin or insulin secretory agents need to supplement carbohydrates to prevent hypoglycemia during or after exercise. Article 11 is for patients undergoing bariatric surgery, and participating in exercise before and after surgery can obtain better weight loss results.
Sports medicine experts agree that appropriate increase in exercise and dietary restrictions will achieve the effect of weight loss, prevent or delay the onset of type 2 diabetes in high-risk groups, and reduce the risk of cardiovascular disease, it is recommended to lose 5% to 7% of weight, the greater the weight loss, for improving glycosylated hemoglobin, as well as blood pressure and blood lipid levels, have a better effect. Even if the expected weight-reducing effect is not achieved, regular exercise can still reduce subcutaneous fat and visceral fat, preventing further weight gain.
Sports medicine experts suggest that the exercise program for patients with type 2 diabetes should include four aspects: aerobic, resistance, flexibility, and balance. Aerobic exercise is recommended for walking, jogging, swimming, cycling, dancing, intermittent activities, anti-drag exercise recommends instrumental exercise, the use of elastic bands or self-weight for activities, so that the main muscles are exercised. Flexibility and balance exercises, yoga and tai chi are recommended. For patients with cardiovascular disease, a long course of diabetes, an older age, and complications, if the intensity of the selected exercise exceeds brisk walking, it is necessary to undergo exercise testing and medical professional evaluation before exercise. At the same time, diabetics are reminded that during and after exercise, they should be properly hydrated and avoid exercising under excessive temperature or direct sunlight. Patients who use insulin or take sulfonylureas should bring food during exercise in response to possible hypoglycemia.
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