Post Date December, 03 2023
Many friends remember monitoring, diet, and medication, but often neglect regular exercise due to lack of awareness, or because they are too busy at work, or have insufficient time.
In fact, exercise is essential in the treatment of diabetes. Regular exercise can help us improve body metabolism, increase insulin sensitivity, prevent and treat complications of diabetes. With strong practicability and no extra cost, it is really a necessary weapon for every friend with high blood sugar and diabetes to fight sugar.
Today, let's talk about how to use this "sugar fighting weapon" in the health headlines!
Classify before exercising
Due to the complexity of diabetes, the ways and means of exercise cannot be generalized. Different friends have different ways of exercising and precautions.
Therefore, a preliminary evaluation should be conducted before exercising. Generally, we divide sugar friends into two categories:
Low risk
Type 1 diabetes<35 years old, and diabetes history<15 years;
Type 2 diabetes has no microvascular or macrovascular complications.
High risk
Type 1 diabetes>35 years old, and diabetes history>15 years;
Type 2 diabetes>35 years old, and diabetes history>10 years;
Poor control of blood sugar in type 1 or type 2 diabetes; There are retinopathy, peripheral neuropathy, diabetes foot, cardiovascular disease, diabetes nephropathy.
Compare your own situation and know whether it is low risk or high risk? Okay, remember your classification, let's move on.
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Different classification, different movement methods
Knowing your own classification, you can exercise according to it.
1. Low risk sugar friends
For low-risk sugar lovers, the ideal exercise style is light to moderate intensity aerobic exercise, such as brisk walking, jogging, cycling, tai chi, swimming, and so on.
This type of exercise can significantly improve the body's insulin sensitivity, while improving cardiovascular function.
During exercise, pay attention to monitoring exercise intensity. The heart rate should not exceed 60% to 70% of the maximum heart rate (maximum heart rate=220 - actual age); This state of movement is the degree to which breathing is accelerated but speech is possible.
At the beginning of exercise, the duration of each exercise can be only 10-15 minutes, gradually increasing to at least 30 minutes after the body adapts. Pay attention to setting aside 5-10 minutes before and after exercise for muscle stretching, warm-up, and finishing exercises.
At the beginning, exercise at least 3 times a week, gradually increasing the number of exercises to 5-7 times a week, with a total exercise time of more than 150 minutes per week.
2. High risk sugar friends
Do not exercise without authorization, but go to the hospital for cardiovascular exercise function evaluation. Then, according to the evaluation results, exercise under the guidance of a doctor.
How to exercise if there are complications?
For friends with complications of diabetes, they should pay attention to the choice of exercise mode when exercising, and they also have different precautions when exercising.
1. Retinopathy
Exercise intensity should be light to moderate, with options such as walking, cycling, and tai chi.
Due to the risk of vitreous hemorrhage and retinal detachment in such diabetes friends, diving and suffocating movements should be avoided.
2. Have diabetes nephropathy
The intensity of exercise should be based on medium to low intensity exercise, with options such as walking, cycling, and tai chi boxing.
Attention should be paid to avoiding high intensity exercise to prevent excessive elevation of blood pressure, resulting in an increase in the level of microalbumin in the urine.
3. Have diabetes foot
The movement rhythm should be slow and the intensity should be low. You can choose to walk. If there are foot injuries, weight bearing on the feet should be avoided, and training such as sitting and lifting dumbbells can be selected.
Special attention should be paid to wearing suitable and comfortable sports shoes and socks during exercise. Before and after exercise, the feet should be checked for new damage.
4. Have cardiovascular disease
Choose moderate to low intensity sports, such as walking, tai chi, cycling, etc.
Diabetes friends with cardiovascular disease may have autonomic neuropathy and use β Receptor blockers and heart rate may not effectively reflect exercise intensity. Therefore, it is necessary to go to a hospital for exercise endurance testing and electrocardiographic exercise testing to determine a safe heart rate range during exercise.
In addition, such diabetes friends should also avoid exercising in very hot or cold environments.
Pay attention to preventing hypoglycemia
Diabetes friends should pay special attention to preventing hypoglycemia during exercise. The following key points can help everyone:
1. Preparation before exercise
Before exercise, pay attention to carrying a blood glucose meter and some candies, biscuits, and diabetes identification cards, so as to deal with hypoglycemia in a timely manner.
2. Hypoglycemia during exercise
If you experience hunger, shaking hands, sweating, or dizziness during exercise, and suspect that you have hypoglycemia, you should first stop exercising and measure your blood sugar.
If blood sugar is found to be less than 3.9 mmol/L, you should eat 5 to 6 cookies or chew 1 to 2 sweets. If the symptoms of hypoglycemia do not subside after 15 minutes, you can take it again until the blood sugar is>5.5mmol/L before resuming exercise.
3. Use of diabetes identification card
Diabetes friends should indicate on their diabetes identification card:
Please put the candy in my pocket into my mouth when I am not conscious and immediately send me to a doctor for rescue.
Then, take the diabetes identification card with you.
4. Others
In order to avoid hypoglycemia, it is recommended that sugar lovers exercise 1 to 3 hours after insulin injection and eating, and the blood sugar range should be 5.5 to 13.9 mmol/L before exercising. If the exercise is long and laborious, you should eat some Dim sum every 30 minutes.
Excessive exercise may lead to delayed hypoglycemia a few hours after exercise or at night. If the blood sugar before sleep is less than 7.0mmol/L, it indicates that hypoglycemia may occur. Then eat some foods rich in carbohydrates, such as biscuits, Mantou, etc. before sleep.
