Achieve Healthy Blood Sugar & Vitality: 8 Proven Techniques

Get out of good blood sugar and get out of good health, these 8 methods are very effective

Type 2 diabetes is considered a disease of physical inactivity. According to relevant data, more than 80% of patients with type 2 diabetes are related to obesity and physical inertia. If patients do not exercise for 6 months, their insulin sensitivity and physical health index will show a downward trend. Regular exercise has many benefits, including improving insulin sensitivity and skeletal muscle function, improving fat and protein metabolism; stabilizing blood sugar, preventing and treating diabetic complications, enhancing physical fitness, and improving immunity.

Inappropriate exercise will increase the incidence of hypoglycemia and aggravate sugar metabolism disorders. Therefore, all diabetes patients need to exercise under the guidance of professionals and follow the principle of "step by step".

1. Exercise method: Choose the most effective aerobic exercise method that suits you based on your individual health and daily exercise habits, such as walking, jogging, cycling, diving, stair climbing, swimming, etc.

2. Exercise frequency and duration: The appropriate frequency of exercise is 3 to 5 times per week; the duration of exercise is 20 to 60 minutes; to avoid acute injury, the frequency, time and duration of exercise should be gradually increased after several weeks to one month of exercise. strength.

3. Exercise intensity: It is recommended that people with diabetes engage in moderate-intensity exercise. They may feel slightly out of breath but still be able to converse normally with their companions; the whole body may feel warm and slightly sweaty, but not sweating profusely.

4. Timing of exercise: Most Chinese people with diabetes have high blood sugar after a meal. Exercise should be within 1 to 3 hours after a meal; do not exercise on an empty stomach; do not exercise when exposed to the sun at noon; do not inject insulin or oral hypoglycemic drugs to maximize their effect. time movement.

5. Precautions before exercise: Before exercise, you should evaluate your cardiopulmonary function and conduct a diabetes examination, and develop a reasonable exercise method under the guidance of doctors and nurses. Choose a sports venue with a good environment and safety, choose loose and sweat-absorbent cotton clothes, wear moderately sized shoes and loose cotton socks. Choose indoor sports when the weather is bad.

6. Precautions during exercise: Pay attention to changes in heart rate. If hypoglycemia occurs, you need to take food or candy you carry with you immediately. If you experience fatigue, chest tightness, suffocation, leg pain, etc., you should stop exercising immediately and rest in place.

7. Precautions after exercise: When exercise is about to end, you should do 5 to 10 minutes of recovery exercises and do not stop exercise suddenly. If you have persistent discomfort after exercise, inform medical staff in time and adjust the exercise plan according to the actual situation.

8. Other precautions: People with diabetes should inform their family members of the exercise location before exercising; they should carry illness cards and candies with them, and it is best to exercise together.