Diabetes treatment classical solutions include: diabetes education, diet control, exercise treatment, blood sugar monitoring and drug treatment. Among them, exercise treatment can not only enhance cardiopulmonary function, but also lower lipids, blood pressure, and sugar and improve insulin sensitivity.
What should I pay attention to when exercising?
1. Perform necessary assessments before exercise, especially medical evaluation of cardiopulmonary function and motor function.
2. It is recommended that adult 2 patients with diabetes mellitus have moderate intensity of aerobic exercise at least 150 minutes per week (such as exercise for 5 days a week, 30 minutes each time). Research has found that even if you perform short-term sports (such as 10 minutes) at one time, a total of 30 minutes per day is beneficial.
3. If there is no contraindication, it is recommended to perform 2 to 3 resistance exercises per week (two intervals are ≥48 hours) to exercise muscle strength and endurance. The parts include the main muscle groups such as the upper limbs, lower limbs, and trunk, and the training intensity is medium. Combined resistance exercise and aerobic exercise can achieve greater metabolic improvement.
4. Sports events should be adapted to your age, condition and physical ability, and evaluate regularly and adjust your exercise plan in a timely manner. Keeping a sports diary helps improve exercise compliance. Blood sugar monitoring should be strengthened before and after exercise. It is recommended to temporarily adjust diet and drug treatment plans when exercise is large or intense to avoid hypoglycemia.
5. Develop healthy living habits. Cultivate an active lifestyle, such as increasing daily physical activities, reducing meditation time, and integrating beneficial sports into daily life.
6, fasting blood sugar 16.7 mmol/L, repeated hypoglycemia or large blood sugar fluctuations, acute metabolic complications such as ketoacidosis , combined with acute infection, proliferative retinopathy, severe renal disease, severe cardiovascular and cerebrovascular diseases (unstable angina, severe arrhythmia , transient cerebral ischemia attack), and exercise can be gradually resumed after the condition is controlled and stable.
Suitable exercises
1, water exercise
If there are no skin complications, you can properly perform swimming and other aerobic exercises, which can help consume calories and improve body flexibility. It is suitable for diabetics who have symptoms such as neuropathy, such as weakness in hands and feet, numbness, tingling or pain. At the same time, water exercise has less impact on joints, which is suitable for diabetics with arthritis.
2, strength exercise
, lift dumbbells and other strength exercises help increase muscle calorie storage and lower blood sugar levels. You can first use small dumbbells and exercise 2 to 3 times a week for about 20 minutes each time. Then, gradually increase the intensity of exercise and the weight of dumbbells according to the exercise.
3. Balance exercise
Due to the impact of diabetes on nervous system , the balance ability will be greatly affected. For balance exercise, you can choose to do the "golden rooster independent" posture with one foot near the table and chair. After being able to stand on the ground with one foot, practice "closing your eyes and golden rooster independent", and practice your feet in turn.
4, Intermittent exercise
Intermittent exercise refers to increasing high-intensity exercise during normal exercise, such as walking and brisk walking, jogging and brisk running. Intermittent exercise helps reduce blood sugar levels and improve cardiovascular function. The insertion of high-intensity exercise time can gradually increase from the beginning of 15 to 30 seconds to 1 to 2 minutes.
5, Walking
If you have not exercised, you can start from walking for 10 to 15 minutes every day and gradually increase to walking for 30 to 45 minutes every day. Or wear a pedometer and strive to achieve the goal of walking 10,000 steps a day.
6, Tai Chi
Practicing Tai Chi helps relieve stress, improves balance ability and improves body flexibility. Diabetes can participate in group Tai Chi practice twice a week, each time for about 1 hour, and can also practice for about 20 minutes a day at home.
In fact, diabetes is not scary. As long as we are optimistic, live a healthy life and treat scientifically, we can live peacefully with it!
source ｜Huazhong University of Science and Technology Tongji Hospital
Author｜Zhang Yan Comprehensive Medical Department Deputy Chief Physician
Editing｜Wang Yue
Planning｜Cai Xiong, Cai Min
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