In recent years, the Chinese consumption level has improved quality. From the past rough grains to today's fine rice white noodles, from the early lack of grain to the current big fish and meat, from "eating and warm" it is good". The prevalence of diabetes in my country is also rising. In 1980, the prevalence of diabetes in the country's census diabetes was 0.67%. By 2007-2008, the results of the study showed that the prevalence of diabetes in my country has reached 9.7%, and the total number of patients has reached more than 92 million million patients. Essence By 2021, the data shows that there are 140 million diabetic patients in my country, becoming the country with the most diabetic patients. All this is closely related to the changes in our diet structure. In this context, the sugar -controlled staple food has outstanding competitive advantages. Tang Fuxin focuses on sugar control, especially in reducing blood sugar after meals.
"Shut your mouth and open your legs!" Tang Fuxin's short and powerful 6 -character motto is the magic weapon of sugar friends. It's easy to do it ... I believe Tang Fuxin can lead you to do it!
But what are the benefits of sports for sugar enthusiasts? What are the tricks? How can different types of diabetic patients choose a exercise that suits them? Please listen to Tang Fuxin for the detailed decomposition below.
Miss who has been diagnosed with type 1 diabetes for 5 years
Frequent exercise can reduce blood sugar and delay the occurrence and development of diabetic complications.
Appropriate exercise can increase bone density, muscle weight, and strength, avoid the occurrence of osteoporosis fractures, and reduce the possibility of falling and injury.
New diagnosis of younger brothers with type 2 diabetes and obesity
Exercise can improve blood lipids, blood pressure, and cardiopulmonary function, reduce weight, increase insulin sensitivity, and reduce the risk of cardiovascular and cerebrovascular diseases.
Generally, the optional exercise of diabetic patients includes aerobic exercise, anaerobic exercise, stretching exercise, balanced exercise and daily exercise.
Oxygen exercise is also called force training. It uses resistance to promote muscle contraction, enhance explosive power and muscle volume, and improve the body's adaptability. It is the main source of muscle growth. Tang Fuxin gives you an anaerobic exercise including sprinting, weightlifting, throwing, tug of war, muscle strength training, elastic bands, etc.
Also known as cardiopulmonary exercise, it mainly relies on aerobic energy metabolism, enhance cardiopulmonary endurance, consumes body fat, and is conducive to exercise to lose weight. Tang Fuxin gives you examples of aerobic exercise: walking, jogging, mountain climbing, swimming, cycling, aerobic exercise, yoga, various ball movements, etc.
Sports: 强 强, low intensity, accumulated more than 30 minutes a day. Tang Fuxin has given you examples of walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping, etc. Persist in walking for more than 30 minutes each time, or 6000 to 100,000 a day.
Stretching: Stretching to tension, moderate strength. There are yoga, stretching exercise, aerobics, climbing walls, and so on. Santa -time sugar friends should do more stretch of shoulders and necks. For example, the "climbing wall" movement standing by the wall and stretching along the wall with both hands; friends also need to warm up scientifically before exercise. Tang Fuxin reminded everyone to increase muscle and ligament stretching in a short period of time, making muscles not easily damage.
How to choose the exercise method?
Good exercise, safety is the most important. Tang Fuxin wishes you to get rid of high blood sugar sooner ~
Recruitment one: Look at complications.
If there is no complication or complication, you can participate in various movements (including low intensity, medium strength, and high -intensity exercise).
Patients with diabetes with slight diabetes with mild diabetes for more than 10 years of disease choose aerobic exercise or partial anaerobic exercise. It is advisable to be light intensity.
For sugar friends with long diabetic diseases and severe complications, only small -intensity aerobic exercises can be selected. Tang Fuxin gives everyone for everyone such as static exercises, life movements, etc. to prevent complications from increasing complications and complications.
Overweight people should swim to reduce joint load.
Tips: Look at age.
Elderly candy friends often complications, especially the elderly with osteoporosis. In addition to preventing complications from deteriorating, they should also prevent fractures. Therefore, Tang Fuxin reminds everyone here that when choosing the exercise method, you must do your best to take a simple exercise such as walking and playing Tai Chi.
Tips: Look at the heart rate.
According to China's Type II Diabetes Guide (2017 edition), the most suitable exercise method for diabetic patients is the aerobic exercise of medium -intensity, that is, the pulse rate reaches 50%to 70%of the maximum heart rate during exercise. Simple calculation method: pulse rate = 170-age.
Tips 4: Look at your own feelings.
Choose exercise intensity, consciously improve heart rate, shortness of breath, a little sweaty, a little tired. Diabetes patients have a variety of exercise methods. Choose exercise that they like and persist, exercise 5 times a week, exercise for more than 30 minutes a week.
These situations, don't exercise. Tang Fuxin takes you to understand ~
When diabetic patients have the following situations, they should not exercise.
1. High blood glucose, blood sugar> 16.7 mmol/L or blood sugar fluctuations.
2. Obvious symptoms of hypoglycemia, such as hunger, cold sweat, palpitations, fatigue, dizziness, disturbance of consciousness, etc.
3. Equipment of various acute infections, especially when the foot wound infection is severe.
4. Acute complications of diabetes.
5. Severe diabetic nephropathy.
6. Severe diabetic foot, such as ulcers and gangrenes.
7. Severe eye diseases, such as retinal bleeding.
8. Accompanied by incomplete heart function, arrhythmia, and worsening after activity.
9. Recent thrombosis.
10. Hypertension is not controlled.
Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!