Fitness mode of diabetes mellitus
Diabetes is a very common chronic disease in our daily life. Diabetes can't be cured, so patients have to fight diabetes for life and have some experiences about diabetes.
At present, there is no particularly effective specific medicine for treating diabetes, but proper fitness is extremely beneficial to the control and stability of diabetes. I believe patients also feel it, but the fitness methods of diabetes vary from person to person. Let's take a closer look.
Fitness intensity is something that diabetics should pay special attention to when exercising. Fitness should not be too strong, we should always look at the reaction of blood pressure. A simple way to measure the intensity of fitness is whether you can speak naturally and sweat all over your body, but don't sweat and gasp. You can talk but you can't sing.
Under normal circumstances, it is safe for young and middle-aged patients without heart disease to have a heart rate of around 120 during exercise.
Choosing the fitness time and following the fitness trilogy: 5 ~ 10 minutes to warm up, 20 ~ 30 minutes to exercise, and 5 ~ 10 minutes to relax, is a fitness method suitable for diabetics.
The determination of the fitness mode and time of diabetes is also a major point, and patients can make it according to their actual physical conditions.
In the case of stable condition, choose a fitness method suitable for diabetic patients and exercise for 30 ~ 60 minutes in the morning and evening. For young and middle-aged patients, aerobic exercise can be carried out without serious complications.
Aerobic fitness, in fact, refers to the process of fitness, to speed up your heartbeat, to meet the needs of the limbs for oxygen, so that the oxygen in the body is in a state of balance.
At present, the number of children suffering from diabetes is also quite large. Exercise in the right way is very helpful to prevent and treat children's diabetes, but special attention should be paid to fitness in an ideal state.
Sometimes patients with special diabetes will have hypoglycemia after strenuous exercise. If you drink a little sugary drink after meals or exercise when necessary, you can avoid hypoglycemia. If hypoglycemia occurs frequently, the dosage of insulin should be reduced, which is a fitness method suitable for diabetic children.
How do diabetics exercise?
If you want to take part in the aerobic fitness stride, you must remember the following five points to ensure that the exercise is effective.
Key points of aerobic fitness for diabetic patients
1, as far as possible to increase the stride, the stride should be large, and the toes should be hard, which makes people feel bounced. Try to swing your arms back and forth to get more muscles moving.
2. Walking hard can reduce weight and consume blood sugar. Walking vigorously can exercise at least 50% of the muscles, bones, nerves and meridians of the human body. Regular persistence will reduce the possibility of suffering from hypertension, diabetes, cholecystitis, heart disease and obesity.
3. Fixed walking time A good walking exercise time is from 3 pm to 9 pm (especially for diabetics). In other words, once you decide to go at 7 o'clock every night, you have to go.
4, the fixed walking distance is generally not less than 2000 meters (or 30 minutes), can also be adjusted according to age. Once you decide to walk 2000 meters at a time, don't change it at will.
5, fixed walking frequency, the speed of each walk should be as same as possible. It's like walking in a procession, with the rhythm of "one, two, one"
Matters needing attention in fitness of diabetic patients
Fitness needs hydration.
Diabetic patients will inevitably sweat during exercise, and sweating will lose water. People who exercise every time 1 hour should pay attention to hydrating, preferably drinking a small amount of water many times.
If the fitness time is expected to reach 1 hour, just replenish water in advance to avoid adverse effects on the human body after dehydration. More than 2 hours of fitness should also consider adding meals to avoid hypoglycemia after excessive glycogen consumption in the liver and muscles.
Don't rest too long for fitness.
A series of beneficial changes in blood sugar and blood lipid, including the improvement of insulin sensitivity, brought about by previous fitness will disappear after 60 hours of stopping fitness. Therefore, in order to control postprandial blood sugar, exercise every day or even after meals (mostly low-intensity exercise).
Diabetic patients should do aerobic exercise at least 5 days a week, with intervals of no more than 2 days. Strength exercises should be done at least three days a week, and every other day 1 time. Flexible fitness is a good thing to do every day.
Know when to monitor urine ketone bodies
If you are a 1 type diabetic and your blood sugar reaches 13.9mmol/L before exercise, you need to monitor your urine ketone body at this time. Don't exercise if there are too many ketone bodies.
Ketone refers to the low level of insulin in the body, and if you exercise, you will produce more ketone bodies. Ketone bodies will increase the acidity of blood, and the production of a large number of ketone bodies will break the chemical balance in the body, even lead to ketoacidosis, which directly threatens life. Do not exercise until the ketone body disappears.
Beware of hypoglycemia.
In the process of fitness, muscles will consume glucose in the body, and the sensitivity of insulin will increase, which will lead to the decrease of blood sugar after fitness.
If you inject insulin or take oral hypoglycemic drugs, hypoglycemia may occur during or after fitness. Hypoglycemia may occur within 2 ~ 12 hours or even 24 hours after fitness. The greater the intensity and duration of exercise, the longer the time range of hypoglycemia.
Caution, diabetes running.
Running fast can enhance the heart and lung function, so that the fat stored in the body (especially abdominal fat and visceral fat) can be released to a greater extent and consumed through muscle fitness.
However, the heart rate of diabetic patients can increase when they run fast, and the sympathetic nervous system is excited, so that the endocrine organs release adrenaline and norepinephrine, decompose glycogen, and make blood sugar soar. Often in the case of high and fluctuating blood sugar, diabetic patients are more likely to be damaged by organs such as heart, brain and kidney, resulting in complications.
Walking is more suitable for diabetics.
First of all, unlike walking and Tai Ji Chuan (especially the movements are not in place), because the fitness intensity is not enough, the purpose of fitness cannot be achieved.
Maureen Talbot, a senior heart care expert at the British Heart Foundation, pointed out that only fitness that can make our bodies warm up or inhale faster is more conducive to our health.
Both "20 10 China Diabetes Guide" and "20 12ADA Diabetes Clinical Practical Guide" suggest that diabetic patients should take at least 150 minutes of moderate-intensity aerobic physical activity (50%-70% high heart rate) every week. Obviously, walking and unskilled Tai Ji Chuan can't meet the requirements of moderate intensity.
Fast walking can make diabetics accelerate metabolism, lose weight, enhance insulin sensitivity, reduce drug dosage, and control blood sugar more smoothly.
Secondly, "walking" is not like running, playing ball, swimming and other fitness, because the intensity is too high or the technical requirements are too high, which is not suitable for all diabetic patients.
Diabetic patients are a special group. Most of them are usually neglected in fitness, obesity, poor cardiopulmonary function, unstable blood sugar, and may be accompanied by cardiovascular diseases, kidney diseases and eye diseases. High-intensity exercise is likely to lead to diabetic ketoacidosis, hyperosmotic coma, myocardial infarction, cerebral infarction, physical injury and other emergencies.
Therefore, "walking fast" is very suitable for diabetic patients in terms of the convenience of fitness methods, the rationality of fitness intensity and the effectiveness of maintaining health.
Conclusion: After reading the above article, I think everyone has almost understood whether diabetics can exercise. Diabetic patients can take appropriate exercise activities, but they must pay attention to the amount of exercise. You can refer to the methods and precautions given above. After that, I wish you good health and all the best!