Content Sources:
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2. Zhao Xinyu, Li Qian. Effect of physical exercise in patients with type 2 diabetes mellitus[J]. Journal of Current Medicine, 2019, 17(10): 145-148.
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Life lies in exercise, and the health significance brought by exercise is self-evident. However, in the choice of exercise type, exercise intensity, etc., it is a very esoteric science. Because many people don't know enough, blind exercise leads to physical problems, which is counterproductive. For people with diabetes, exercise is also a key part of helping to recover health.
1. The significance of exercise for diabetic patients
1. Improves blood sugar control
Physical activity can significantly increase the body's sensitivity to insulin and help lower blood sugar levels in people with diabetes. When regular exercise is done, the body's muscle cells are more likely to absorb blood sugar and convert it into energy, which reduces the accumulation of blood sugar. Studies have shown that appropriate aerobic exercise and/or strength training can effectively control blood glucose levels in people with type 2 diabetes, thereby reducing dependence on oral hypoglycemic drugs or insulin therapy.
2. Promotes weight management
Weight management is especially important for people with diabetes, as being overweight or obese can increase the patient's insulin resistance, making blood sugar control more difficult. By participating in regular physical activity, patients can effectively control or reduce their weight, thereby reducing the risk of insulin resistance caused by their weight. In addition, exercise can help improve fat and muscle ratios, promote healthy body shape, and further support blood sugar management and disease control.
3. Improves cardiovascular health
Diabetic patients often have cardiovascular disease risk factors such as hypertension and hyperlipidemia. Regular physical exercise, especially aerobic exercise such as walking, swimming, cycling, etc., can effectively reduce the risk of heart disease and stroke.
Exercise can help control blood pressure, lower harmful lipid levels in the blood, and raise beneficial HDL cholesterol levels. Together, these effects work on the cardiovascular system to reduce the incidence of cardiovascular events in patients with diabetes.
2. How to exercise best for diabetic patients
(1) Clarify the goal of the exercise
The primary goal of exercise for people with diabetes is to improve their body's sensitivity to insulin, improve blood sugar control, and maintain a healthy weight. In addition, exercise can help reduce the risk of cardiovascular disease, which is especially important for people with diabetes, who are at higher risk of cardiovascular disease.
(2) Choose the right way to exercise
1. Aerobic exercise: Low- to moderate-intensity aerobic exercise, such as brisk walking, swimming, and cycling, can effectively promote cardiopulmonary function and improve blood sugar control. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, which can be divided into 30 minutes a day, five days a week.
2. Strength training: Strength training can help boost muscle mass, and more muscle mass can help increase metabolic rate, which in turn can lead to more effective control of blood sugar levels. It is recommended to do this 2 to 3 times a week to train the main muscle groups.
(3) Preparation before exercise
Before exercising, people with diabetes should have a blood sugar test to make sure their blood sugar levels are within a safe range. If you're expecting a longer or more intense period of exercise, you should also bring snacks that are quick to replenish your blood sugar, such as juice or sugar cubes, in case your blood sugar gets too low during exercise.
(4) Pay attention to safety during sports
1. Avoid hypoglycemia: Diabetics are prone to hypoglycemia during exercise, so blood sugar levels need to be monitored closely. If you feel dizzy, blurred vision, cold sweats and other symptoms of low blood sugar, you should stop exercising immediately and replenish carbohydrates in time.
2. Foot care: Diabetics may have foot problems, so it is very important to choose the right shoes and socks when exercising to prevent foot injuries.
With proper planning and consistent exercise, people with diabetes can effectively manage their blood sugar levels and improve their quality of life. It is important to find an exercise pattern that works for you, adjust the exercise plan according to your personal situation, and always pay attention to blood sugar management and body response during exercise to ensure that the purpose of exercise is achieved safely and effectively.
3. Precautions for exercise in diabetic patients
For people with diabetes, regular exercise can not only help control blood sugar, but also improve cardiovascular health, reduce the risk of chronic diseases, and improve quality of life. However, not all forms of exercise are suitable for diabetics, and they need to pay attention to the following three aspects when exercising:
1. Blood glucose monitoring before exercise
Monitoring blood sugar levels is critical for diabetics before starting any form of exercise. This is because exercise can lower blood sugar levels, and if the blood sugar level is too low before exercise, exercising may lead to a hypoglycemic reaction, which is very dangerous for health.
Conversely, if your blood sugar is too high, exercise may raise your blood sugar even higher, which can lead to dehydration or ketosis. Therefore, diabetics need to learn how to adjust their exercise program according to their blood sugar levels and consult a doctor or professional if necessary.
2. Choose the right way to exercise
The choice of exercise for people with diabetes should be based on the individual's health, age, interests, and physical limitations. In general, low- to moderate-intensity aerobic exercise, such as walking, swimming, or cycling, is recommended for people with diabetes. In addition to aerobic exercise, muscle strength training at least two days a week is also recommended to improve the body's sensitivity to insulin, promote muscle absorption of blood sugar, and help with blood sugar control.
However, it is important to note that certain exercises may not be appropriate for people with diabetes, especially those with a history of heart disease, neuropathy, retinal disease, or foot problems. Any exercise that increases abdominal pressure, such as weight training or an intense fitness session, should be done with caution to avoid possible health problems.
3. Nutrition and hydration
Nutrition and hydration before and after exercise are also important for diabetics. Before exercising, make sure to supplement with the right amount of carbohydrates to avoid low blood sugar during exercise. After exercise, proper nutritional supplementation can help restore strength and maintain blood sugar stability.
In addition, hydration is a very critical part of exercise, especially in hot weather, diabetics are more likely to be dehydrated, so it is necessary to ensure adequate hydration before, during and after exercise.
In conclusion, while exercise has many benefits for people with diabetes, the right approach and proper precautions are key to ensuring safe and healthy exercise. People with diabetes should consult their doctor before starting any exercise program to develop an exercise plan that is suitable for them based on their individual health conditions and needs.
With proper exercise monitoring, choosing the right exercise regime, and paying attention to nutrition and hydration before and after exercise, people with diabetes can enjoy the health benefits of exercise while maintaining their blood sugar control.