As we all know, the [five carriages] of diabetes treatment include diet control, exercise therapy, drug therapy, blood sugar monitoring and diabetes education. In the journey of [blood sugar defense], these treatment measures are indispensable.
Among them, exercise therapy is economical and environmentally friendly, and sugar lovers also know the importance of exercise to sugar control. However, not every sugar friend knows how to make a sports plan [private order] according to his own conditions, and even is confused about many details of exercise.
In the endocrinology clinic, when I talk about exercise with sugar friends, they always say: “I have to look after children and cook. How can I have time to exercise?” Doctor, I also have coronary heart disease. Exercise won’t aggravate it? There is really fear! ] [I’ve been working on a project recently. I work overtime every day. Exercise is beyond my reach]…
How can these practical problems faced by sugar lovers be solved? In the protracted war to control blood sugar, the ultimate beneficiary is oneself, and the biggest enemy is oneself. Therefore, don’t deceive yourself with these reasons!
Today, let’s talk about the sports of sugar friends.
First, why do sugar lovers need to stick to sports?
Insulin resistance [plays an important role] in the pathogenesis of type 2 diabetes. What is insulin resistance? It refers to the phenomenon that muscle cells, adipocytes and liver cells do not respond adequately to insulin. Generally speaking, insulin resistance is insulin [devaluation], which does not give full play to its hypoglycemic effect.
Exercise can promote blood circulation in muscle tissue, Increase the number of insulin receptors in muscle cells, Strengthen the operation of glucose at the receptor action point, so that more insulin reaches muscle cells. Therefore, sugar lovers can improve insulin sensitivity and restore the normal response of the body to insulin by taking moderate exercise. At the same time, exercise can increase the glucose consumption of muscle tissue and achieve the effect of lowering blood sugar.
As all sugar lovers know, Exercise can reduce weight, So that the sensitivity of many tissue cells to insulin is enhanced, Promote blood sugar drop. Exercise can enhance heart and lung function, regulate blood pressure, reduce the amount of hypoglycemic drugs, and strengthen bone flexibility. Exercise can also make sugar lovers feel better, strengthen physique, improve body immunity, and promote metabolism. There are many benefits. Read here, is there any reason not to exercise?
Second, what assessments should be made before exercise?
We already know the benefits of exercise in the chest, but each sugar friend’s disease course, severity, blood sugar level, heart and lung function status, combined with other diseases and other factors are different. Therefore, we need to tailor the exercise plan for ourselves and evaluate our overall condition before exercise.
The 2014 edition of the < < China Diabetes Exercise Treatment Guidelines > > clearly points out that sugar lovers should be restricted from exercising when they have the following conditions. Including:
- Diabetic ketoacidosis;
- People with unstable blood sugar and frequent hypoglycemia reaction;
- Proliferative retinopathy with severe visual loss;
- Severe diabetic nephropathy (manifested as persistent massive proteinuria or renal failure);
- Severe cardiovascular and cerebrovascular diseases, such as frequent angina pectoris and cardiac insufficiency;
- Complicated with severe acute and chronic infection without control;
- Severe peripheral neuropathy or diabetic foot.
For patients with impaired glucose tolerance, type 2 sugar lovers without significant hyperglycemia and complications, this is an absolute indication of exercise therapy and should actively participate in it.
Three, sugar friends suitable for aerobic exercise or anaerobic exercise?
What we often say about exercise, In fact, there are [anaerobic exercise] and [aerobic exercise]. [Anaerobic exercise] refers to the amount of exercise exceeding one’s heart and lung load capacity. Inhaled oxygen cannot meet the needs of human oxidation metabolism, and anaerobic metabolism has been carried out in human tissues. In other words, [anaerobic exercise] is a strenuous exercise under the condition of muscle hypoxia, which is prone to hypoglycemia. Therefore, sugar lovers should not carry out [anaerobic exercise] beyond their heart and lung load capacity.
[Aerobic exercise] generally refers to the exercise mode with low intensity, slow rhythm, but fast heart rate and gentle breathing after exercise. The oxygen inhaled during exercise can meet the needs of human oxidation and metabolism. Sugar lovers should carry out [aerobic exercise] according to their comprehensive conditions. It can increase the oxygen supply to important organs such as heart and brain, and is of great benefit to the prevention and treatment of cardiovascular and cerebrovascular diseases. < < American Sports Medical Association/American Diabetes Association Diabetes Exercise Guidelines > > points out that [aerobic exercise] also promotes fat metabolism and helps consume excess fat in the body.
Four, the way of sports, did you choose the right?
Choosing the right exercise style is the key factor to ensure the continuous exercise. Mild sports include walking, gymnastics, Taijiquan and cycling on the flat ground. Moderate sports include jogging, climbing stairs, mountaineering, dancing, etc. Sugar lovers are suitable for light and moderate intensity sports, not for heavy intensity sports such as weightlifting, racing, long jump, tug-of-war and swimming.
In general, For old people or sugar lovers who have never exercised, Fast walking is a better form of aerobic exercise. This kind of exercise is slower, Can make the exercise always be carried out at low intensity. It is worth mentioning that, When walking, keep your head held high and your abdomen tucked in to avoid back muscle fatigue caused by hunchback, which will affect the continuity of exercise. In addition, table tennis and badminton are also alternative exercise methods, but you must move your steps instead of fixing in one position during exercise.
Five, reasonable setting of exercise intensity
When sugar lovers do aerobic exercise, they can judge the exercise intensity according to the heart rate and self-feeling after exercise. The target heart rate can be calculated according to the following formula:
Target heart rate = (220-age) × 60% ~ 80%
We take a 60-year-old sugar friend as an example, the target heart rate after exercise should be (220-60) × 60% ~ 80% = 96 ~ 128 beats/minute. If the sugar friend’s heart rate exceeds 128 beats/minute after exercise, he will enter an anaerobic exercise state, which may cause adverse consequences, and the exercise intensity should be appropriately reduced. If the heart rate is less than 96 beats/minute and the exercise intensity is too small, the desired therapeutic effect cannot be achieved, and the exercise intensity should be appropriately increased.
The situation of each sugar friend is different, and the target heart rate is only one of the reference standards for exercise and cannot be generalized. The appropriate amount of exercise is to sweat slightly after exercise and feel muscle soreness slightly, but the soreness disappears after rest and the next day is full of physical strength.
As for the frequency of exercise, sugar friends can accumulate every day, but each exercise should exceed 10 minutes, and more than half an hour of exercise should be carried out every day. Weekly exercise frequency is also very important, should reach 5 ~ 7 times, and at least once every other day, more than 3 days per week, try to avoid continuous 2 days or more than 2 days without exercise.
Six, the best time to exercise
Some sugar lovers like to exercise on an empty stomach or immediately after eating, This is unscientific. Blood sugar peaks one hour after a meal, At this time, the body needs to use more insulin, However, large polysaccharide friends are accompanied by insulin resistance and cannot release enough insulin to reduce blood sugar 1 hour after meals. Only through exercise can insulin resistance be improved, islet burden be reduced, pancreatic failure be avoided, residual islet function be protected, and postprandial hyperglycemia be avoided. Therefore, the best time for exercise is 1 hour after meals.
Seven, there are complications can also exercise?
Sugar friends are mostly complicated with cardiovascular and cerebrovascular diseases and kidney diseases. Is exercise insulated from them? Ensuring safety is the premise of all treatments. Sugar lovers with complications had better listen to the exercise advice of specialists.
For example, sugar friends who have had a history of myocardial infarction, if they should stay in bed during the acute period, should not exercise. Mild intensity exercise can be carried out during the recovery period, but it must be carried out step by step, and gentle exercise such as walking and Taijiquan can be selected, and strenuous activities must not be carried out.
If chest tightness and discomfort and chest pain occur during exercise, the exercise should be terminated or the intensity of the exercise should be reduced, and the patient should go to the hospital when necessary.
Eight, office workers sports tips
For office workers, It is difficult to devote the whole time to exercise. However, if we make good use of the fragments of time, we can also achieve regular and effective exercise effects. For example, we can commute to work by bike, walk to the supermarket, spend a quarter of an hour standing at work every day, and take a short brisk walk after lunch. These are all effective exercise tips.
To sum up, we only find ways to reduce blood sugar, not excuses for laziness. It is almost useless to fish for three days and bask in the net for two days. Only by persisting can we reduce blood sugar smoothly and our health will benefit for a long time!