How should sugar friends exercise scientifically and reasonably?丨Xianyi Health said

What should diabetics pay attention to when exercising?

Exercise is one of the five chariots of diabetes treatment. Proper exercise can improve insulin resistance and help control blood sugar. However, for people with diabetes, there are also some things that need special attention to exercise to ensure safety and effectiveness.

1. Pre-exercise assessment

Before starting exercise, sugar friends should have a comprehensive physical examination, including blood glucose, blood pressure, electrocardiogram, urine routine or microalbuminuria, fundus examination, foot and joint and neurological examination, liver and kidney function, etc. Based on the results of the assessment, develop a personalized exercise plan that suits you.

Second, the type of exercise

1. Aerobic exercise (e.g., aerobics, tai chi, brisk walking, jogging, swimming, cycling, etc.), where walking may be the preferred method.
2. Resistance exercises (e.g., dumbbells, elastic bands, gym equipment, etc.).
3. Aerobic exercise can improve cardiorespiratory fitness and blood circulation, while strength training can strengthen muscles and improve the body's metabolism.

3. Exercise time

1. It is recommended to do it 1 hour after a meal, especially after breakfast.
2. Avoid exercising when the effects of insulin or oral hypoglycemic drugs are strongest to avoid hypoglycemia.

Fourth, exercise intensity

1. Intensity can usually be evaluated by subjective exertion, and it is advisable to feel rapid heartbeat and slight sweating during exercise, but not to show palpitations or shortness of breath.
2. Diabetic patients who are obese, older, and less able to exercise may choose low-intensity aerobic exercise.
3. In general, young patients with diabetes can choose moderate-intensity aerobic exercise.

5. Exercise frequency

1. Follow the "1357 Law".
2. Aerobic exercise: about 30 minutes a day. If it can't last for 30 minutes at a time, it can be done in stages, 10~15 minutes each time, step by step. 5~7 days a week, at least 150 minutes.
3. Resistance exercise: 2~3 times a week, 20~30 minutes each time.
4. The intensity and frequency of exercise should be adjusted according to the individual situation of the sugar friend.

6. Precautions during exercise

1. Avoid fasting exercise to avoid triggering hypoglycemia.
2. Prepare the right shoes and socks and choose the right place to exercise.
3. Perform proper warm-up and cool-down activities before and after exercise to reduce the risk of muscle and joint damage.
4. Maintain proper water intake during exercise to avoid dehydration.
5. Carry your diabetes card and some food items such as candy or biscuits with you during exercise in case you need them.
6. If you experience any discomfort or abnormal symptoms (such as dizziness, palpitations, difficulty breathing, etc.), you should stop exercising immediately and seek medical help.

7. Contraindications to exercise

Before the blood sugar of type 1 diabetes is not controlled, recent fundus hemorrhage, severe diabetic nephropathy, high blood pressure, severe arrhythmia, heart, liver, kidney, lung insufficiency or acute infection and other serious complications, do not exercise blindly.

conclusion

For diabetic patients, scientific and reasonable exercise can not only help control blood sugar, but also improve the quality of life.