How to exercise in people with diabetes Want to reduce blood sugar How to exercise
How should diabetics exercise? That will help reduce blood sugar to return to normal. Not at risk of complications from diabetes again.
Diabetes is a formidable health threat. And appears to be more threatening to the lives of working-age people Who is diagnosed with diabetes in the early stages or has a family with diabetes And want him to exercise to reduce blood sugar properly Today, jar.com has guidelines for exercise in patients with diabetes .
Before exercise
Exercise for people with diabetes The health and severity of diabetes should be considered. Therefore, before exercising, you should do the following.
1. Consult a doctor about exercise. That we can exercise much - how much.
2. Should control the blood sugar level to be stable first. The blood sugar level should not exceed 250 mg / dL. For type 1 diabetics, type 2 diabetics should have blood sugar levels not more than 300 mg / dL.
3. Check your feet before every exercise that there are no ulcers. There is no sign of any injury, as most people with diabetes may not feel their hands and feet. Make you unaware that wounds occur.
4. Should choose the right shoes for each sport.
5. Exercise in a well-ventilated place.
6. Should exercise at least 1-2 hours after meals.
7. Warm up 5-10 minutes before exercise. By stretching (stretching) to prevent joint conditions often found in people with diabetes.
8. Should carry candy or sugar just in case. When I feel a flash Low blood sugar levels Will receive first aid in time
How should diabetics exercise?
Actually, diabetics can exercise a variety of types. Depending on the availability of physical conditions By the exercise method of diabetic patients, it is as follows.
- Cycling
- Aerobic exercise. (Moderate) at least 150 minutes per week or 20-40 minutes per week, 3-5 times a week - Exercise strengthening muscles such as lifting weights, muscle contractions, stretching at least 2 days a week. Along with other types of exercise To help strengthen the muscles and nervous system
- Swimming.
The focus should be on continuous movement exercises. Without impact or low impact, such as walking, cycling, swimming, tai chi, yoga, and exercise, and should begin to do light exercise before gradually increasing to moderate. To allow the body to adjust It is important to exercise regularly. At the same time each day For the body to become familiar And helps regulate the body's insulin levels in the body
Finally, when the exercise is complete. Diabetics should do a 5-10 minute cooldown to reduce injury. And break down lactic acid residues in the muscles It will help you do not feel pain after exercise.
Precautions for exercise for diabetic patients
* People with knee and ankle problems should avoid impact exercise such as running, skipping, etc.
* Diabetics with nerve endings should not run. Or jump Rather, it is best to exercise by cycling to help increase blood circulation and stimulate nerve endings.
* People with diabetic retinopathy should avoid strenuous exercise such as yoga or lifting weights.
* If they have other underlying conditions Such as heart disease, high blood pressure Strenuous exercise should not be exercised and should be exercised as appropriate under the supervision of a physician.
* If there are any abnormal symptoms during exercise such as flushing, dizziness, wheezing, dizziness, exercise should be stopped immediately. And should consult a doctor as well
* If you have uncontrolled diabetes Or have an arrhythmia Or uncontrolled ischemic heart disease Exercise is strictly prohibited.
However, if you are a diabetic patient who has previously experienced symptoms of hypoglycemia. Or is a diabetic patient who must take insulin drugs all the time Should have a blood glucose test before, during and after exercise. And should consult a doctor before exercising so that we can choose to exercise that is suitable for our own body. Oh! During exercise, take a sip of water periodically to prevent dehydration.
In this regard, the control of blood sugar levels should also be controlled in the diet. We have a way to reduce blood sugar to share as follows.
* 14 ways to reduce blood sugar. Keep diabetes under control
* 10 great foods that help reduce blood sugar
*15 herbs for diabetes Health Reducing sugar is good, not light.
