Diabetes Fitness: Make Sugar Control Fun with 3 Dynamic Methods

For people with diabetes, exercising to control sugar is not boring. Three methods are used together.

2235 2019-05-28 00:00:03

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There is more than one way of exercise for people with diabetes to control their sugar, and each method has its own effect.

There are three basic types of exercise:

Aerobic exercise: Aerobic exercise gets your heart rate up. Aim to do aerobic exercise at least 5 times a week, for at least 30 minutes each time.

Strength Exercises: Strength training builds and strengthens muscles. Strength training should be carried out 2 to 3 days a week, with intervals in between.

Stretching exercises: Stretch after aerobic exercise. Stretching improves your flexibility and can also help relax muscles and prevent muscle stiffness and pain.

How to choose aerobic exercise?

Aerobic exercise increases your breathing rate and heart rate over a period of time. Generally, you should try to keep your breathing and heart rate elevated for at least 10 minutes during each exercise session.

Make sure you can still talk while exercising. If you're exercising so hard that you can't speak, you may be overdoing it.

Aerobic exercise is good for your heart, lungs, and blood circulation. It also makes you more energetic and helps with daily activities. These exercises can also reduce muscle stiffness and pain.

Aerobic exercise includes:

・ Walk briskly, jog or run

· Cycling

・ Raking

・Mow the lawn with a push lawn mower

・ Vacuum and mop the floor

・Climbing stairs

・ Snow walking

· Dance

· swim

・ Hiking

・ Cross-country skiing

・Team sports such as basketball and volleyball

Many exercises may be difficult for you initially. Start slowly with exercises you can do and try to increase the difficulty of the exercises each day.

Strength exercises are a great way to control sugar

This type of exercise can make your muscles stronger. Strength exercises are sometimes called strength training, resistance training, or weight training. Strength exercises encourage cells to use glucose directly.

During strength exercises, muscles must push and pull against reaction forces (such as gravity/gravity) in order to become stronger. This is called "resistance." You can perform resistance exercises by doing push-ups, pulling on resistance bands, or lifting weights.

Perform strength exercises 2 to 3 days a week, with one day between exercises. This allows the muscles to recover and reduces the chance of muscle damage. Strength exercises include:

・ Resistance band exercises

・ Use mineral water bottles or beverage bottles with a volume less than 20 ounces (600 ml) as weights to lift to exercise the upper limbs

・Wall push-ups

Stretching (flexibility) exercises

Don't substitute stretching for aerobic and strength exercises. Stretching is designed to help you:

・ Improves muscle flexibility, allowing you to move more easily.

・Relieves muscle stiffness and pain.

Flexibility exercises include both simple stretching exercises and yoga.