Diabetes Must-Know: Targeted Exercises for Faster Sugar Control

A must-see for people with diabetes/appropriate exercise, blood sugar will drop faster!

Studies have found that people who control their diet plus weight training have blood sugar levels that drop to average three times faster than those who only control their diet. It is recommended that you repeat the training of each muscle group 12 times, 2 to 3 times a week.

If you don't have the conditions, you can switch to other aerobic exercises, such as walking.

In addition to controlling the time and frequency, exercise intensity must also be achieved to be considered an effective exercise. Taking walking as an example, I will teach you 4 tricks to easily achieve exercise effects.

1. Calculate how many steps you take on average per day

Wear a pedometer from morning to night to determine how many steps you take in a day. Record the total of 3 days, preferably two of them are working days and one is a holiday, then divide by 3 to calculate your basic number of steps.

2. Determine your daily target number of steps

After calculating your daily basic step count, add 7,500 steps (equivalent to 6 kilometers) to get your daily target step count.

3. Take your target number of steps

Wear a pedometer every day and gradually increase the number of steps from the basic step count, starting with walking a few hundred steps more every day. It's best to reach your goal step count within 2 to 4 weeks. Increase the amount of activity in your daily life, such as taking the stairs instead of taking the elevator, getting off the bus two stops early, etc.

4. Reach target heart rate

After you reach the target number of steps, at least 4,000 steps per day should be within the target heart rate range, so that the heart rate during exercise reaches 60 to 85% of the maximum heart rate in order to achieve exercise intensity.

You can complete these 4,000 steps in batches. Short-distance brisk walking, taking the stairs or climbing can speed up your heartbeat.

What should you pay attention to when exercising?

1. Carry sugar cubes, candies or sugary drinks with you to prevent hypoglycemia.

2. Carry your diabetes identification card with you and try to avoid exercising alone.

3. Never exercise barefoot, choose suitable and soft shoes and socks to avoid foot injuries.

4. Before starting exercise, the cardiovascular condition needs to be checked by a doctor. If there are complications, the doctor should evaluate the condition before instructing exercise。

5. Do not exercise on an empty stomach, especially after injecting insulin or taking oral hypoglycemic drugs.

6. When exercising in the morning, if the blood sugar level is less than 100mg/dl, you should add snacks before exercising, such as a glass of milk and a piece of toast. If the blood sugar value is between 100 and 200 mg/dl, there is no need to add snacks. Inject insulin or take oral hypoglycemic drugs after returning, and eat breakfast 30 minutes later to avoid the occurrence of hypoglycemia.

7. Exercise should gradually increase intensity, and appropriate warm-up and cooling-down exercises should be done before and after exercise.

8. It is not advisable to exercise when blood sugar is poorly controlled, such as when the blood sugar value exceeds 250mg/dl before exercise, or when hypoglycemia occurs frequently, or when you are sick

9. It is not advisable to do outdoor sports when there is high temperature, extreme cold or bad weather.

10. During exercise, if you experience chest tightness, palpitations, cold sweats, dizziness, irregular heartbeat, or pale face, you should stop exercising immediately.