Can I exercise with diabetes?
Of course, we must stick to sports!
However, it is still necessary to choose the one that suits you. Here, two kinds of exercises are recommended for diabetic friends: aerobic exercise and physical training.
Do you know how to do these two sports?
1. Aerobic Exercise
Aerobic exercise is good for the whole body, such as strengthening the heart and bones, reducing body pressure, improving blood circulation, lowering blood sugar and blood pressure, and reducing the risk of cardiovascular diseases.
Specific methods of aerobic exercise:
Aerobic exercise should be carried out at least five days a week for 30 minutes a day, and it is best to carry out aerobic exercise for more than 150 minutes a week. You need to learn to judge the intensity of exercise by yourself. If you can speak normally but cannot sing during exercise, the intensity of exercise at this time is medium. If you have to gasp during exercise, it means that the exercise intensity at this time is high.
Introduction to Aerobic Exercise:
If the normal amount of exercise is very small, you can choose to start from 5 to 10 minutes a day and gradually increase the amount of exercise every week. Long-term persistence will bring unexpected results!
Many people will say that they are too busy to squeeze out 30 minutes of exercise every day!
Exercise at every opportunity is a very good choice. Turn 30 minutes into 3 10 minutes, make full use of fragmented time exercise, and don’t give up just because there is no complete time.
For example, you can choose to walk for 10 minutes after three meals. Or have a 15-minute aerobics before work and another 15-minute aerobics after work.
Generally speaking, if you want to lose weight or keep fit, you need 60 minutes of aerobic exercise every day.
The following are some references for aerobic exercise:
- Walk fast (outdoor or treadmill), ride a bicycle or indoor fixed bicycle, dance, swim or aerobic exercise in water, play tennis, jog, moderate to severe physical gardening work
2. Physical training
Physical training (also known as strength training) also helps reduce blood sugar, while maintaining healthy muscles and bones and reducing the risk of osteoporosis or fracture.
Even if the body is at rest, the more muscles, the faster the energy consumption. In addition to aerobic exercise, stick to physical training at least twice a week.
Physical training includes the following types:
- Exercise at home by oneself (e.g. With a bottle of water and other similar items of appropriate weight) Aerobics and other muscle exercises (e.g. Push-ups, abdominal curls, squats, horse steps, etc.) Heavy gardening work
Responsible Editor: Liu Dongchen