In recent years, the number of people with diabetes has become higher and higher, mainly because people's living standards are improving day by day, eating unreasonable food, and exercising low, resulting in weight gain.
The most terrible thing about diabetes is that blood sugar is unstable, resulting in complications that affect the quality of life and life expectancy of patients.
Therefore, the daily conditioning of diabetes is important and is generally recommended to be controlled through active care and symptomatic treatment, especially in people with a family history of diabetes, obesity, abdominal circumference of more than 90 cm, and previous high blood sugar.
In addition, one study found that walking 8,000 steps a day had important implications for controlling blood sugar, with long-term adherence reducing mortality by 51 percent.
In this way, it seems that the related exercises are of great significance for controlling blood sugar, and the following is from the 5 actions to understand.
First, kick the shuttlecock and do the squatting
Kicking shuttlecocks is an ancient exercise where active exercise can improve lower extremity joints, muscles and ligaments, stretch your body before exercising to avoid straining muscles in the process.
In addition, you can also consider squatting, that is, standing in front of a chair or sofa, feet at shoulder width, tightening the abs, interspersing the arms in front of the chest, gradually bending the knees, lowering the body, until it is in a sitting position.
Both of these sports are good choices for diabetics.
Second, Xiao Yanfei and Tai Chi
Lie on the sofa or bed, straighten your arms and legs, exhale, gently lift your legs to the ceiling, feel the strength of the legs and the reverse of the lower back, when the legs reach the limit, you need to pause for 3 seconds, and then gradually put the legs back, generally 12 to 15 movements as a group, a total of 3 groups.
In addition, exercising Tai Chi helps relieve stress, improve balance, and increase physical flexibility, and through these two exercises, it helps to lower blood sugar levels.
A new study found that taking a Tai Chi exercise twice a week for 1 hour each time and exercising at home for 20 minutes 3 times a week was more beneficial for lowering blood sugar.
Third, water sports
People with diabetes participate in low-intensity aerobic exercise, such as swimming, water aerobics, and water walking, which help burn calories.
And water sports are particularly suitable for patients with neuropathy (frequent weakness, paralysis, tingling or pain in the hands and feet), because water sports have less effect on the joints and are especially suitable for diabetics with arthritis.
Fourth, balance exercise
With age, the balance ability will gradually decline, and the feet of diabetics can easily become sluggish, so that the balance ability is affected.
Therefore, it is usually necessary to do some balance exercises, such as landing on one foot to do the golden rooster independently, and then the feet alternate in turn to achieve the purpose of exercise.
Fifth, take a walk after a meal
Clinical cases found that the probability of blood sugar instability after meals is very large, so doctors recommend that diabetic patients conduct regular blood glucose testing and take a walk after meals, which is conducive to lowering blood sugar and promoting digestion, which is of great significance to improve physical health.
In order to better control blood sugar, the above five exercises have a good effect, and it is not a matter of two or three days to control blood sugar.
Therefore, in addition to exercise, health care is also important, and patients are generally recommended to control their blood sugar by taking medication or injecting insulin.
Therefore, patients should also pay attention to a reasonable diet, and understand the foods that can be eaten and not eaten, as long as this can achieve a better control effect.