How can patients with chronic diseases exercise to be healthier?

For diabetic patients, exercise is not only to enhance physical fitness, but also as a means of treatment. It can reduce weight, control blood lipids and blood pressure, and reduce the risk of macrovascular and microvascular complications.

1. It is best to start exercising 1 to 2 hours after a meal. During this period, the blood sugar level in the body is relatively high. Exercise can help reduce postprandial blood sugar and is less likely to cause hypoglycemia. In addition, the most important thing about exercise is persistence. You cannot fish for three days and dry the net for two days. People with diabetes should exercise at least 5 times a week, lasting 30 to 40 minutes each time.

2.Sports

When people with diabetes choose sports, they should fully consider their own condition, combined with personal interests and hobbies, and make reasonable choices based on their ability.

For example, obese patients with type 2 diabetes, if their cardiopulmonary function allows, can choose some moderate-intensity exercises, such as jogging, mountain climbing, cycling, playing table tennis, badminton, etc.; patients with cardiovascular disease are suitable for low-intensity activities. Such as walking, aerobics, Tai Chi or light housework, etc.; for elderly patients with diabetes (especially those with poor physical fitness), walking is the safest and most suitable way to exercise.

In addition, diabetic patients with retinopathy should avoid exercise such as jumping, collision, or holding their breath forcibly. They can choose to swim indoors, but not diving; patients with high risk of diabetic foot are best to choose non-load-bearing sports such as swimming, rowing, and cycling. Methods to avoid lower limb injuries; patients with diabetic nephropathy can choose to walk, and should avoid exercises that are too strenuous or that hold your breath forcibly and quickly increase blood pressure.

3. Sports safety

To prevent hypoglycemia, diabetics should try not to exercise on an empty stomach, exercise at an appropriate intensity and time, and carry sugary foods such as candy bars, biscuits, or sweet drinks with them in case of emergency.

Once symptoms such as difficulty breathing, chest pressure, dizziness, headache, and pale complexion occur during exercise, you should stop exercising immediately. In serious cases, you must be sent to the hospital for treatment as soon as possible.

Due to the characteristics of heart disease, many patients are cautious about exercise or even stop exercising. Moderate exercise is not harmful to patients with heart disease. So what kind of exercise should you choose?

1) Walking: Walking can enhance myocardial contractility, dilate peripheral blood vessels, enhance cardiac function, lower blood pressure, and prevent coronary heart disease. For people who suffer from angina when participating in exercise, it can improve the condition. Each walk can last for 20 minutes to 1 hour, 1 to 2 times a day, or walk 800 to 2,000 meters a day. Those with physical conditions can increase their walking speed appropriately.

2) Jogging: Jogging or running in place can also improve heart function. As for the distance of jogging and the time of running in place, it should be determined according to each person's specific situation, and there is no need to force it.

3) Tai Chi: It has a good preventive and therapeutic effect on hypertension, heart disease, etc. Generally speaking, patients with good physical strength can practice old-fashioned Tai Chi, and those with poor physical strength can practice simplified Tai Chi. If you can't do a full set, you can do a half set. Those who are weak and have poor memory can only practice individual movements and practice them in sections instead of consecutively.

4) Dancing: American experts point out that dancing is the best form of exercise for patients with heart disease.

To stay safe, bring a loved one or friend along for the workout. For low-risk patients, exercise can be done outside the hospital, while for medium- and high-risk patients, it is recommended to do it in a hospital with a rehabilitation center. Exercise should be done under the guidance of a doctor. If you don’t understand anything, please communicate with the doctor in time.

For the elderly, they should act according to their ability. They can only increase the amount of exercise slowly and never act too hastily. During exercise, they should mainly focus on aerobic training, and the heart rate should not exceed 100 beats/minute. These include walking, jogging, cycling, swimming and gymnastics.

Patients with hypertension who have symptoms such as severe arrhythmia, tachycardia, cerebral vasospasm (with symptoms such as dizziness, headache, nausea, vomiting, etc.), obvious angina pectoris, etc. should temporarily stop exercising. During exercise training, do not bow your head or bend over excessively, and do not make large and rapid movements. For patients with complications and other conditions, it is only suitable to do some exercises with a small amount of exercise and high safety. Do not stop drug treatment. Exercise therapy is It is an auxiliary method for the treatment of hypertension and cannot replace drugs. Pay attention to keeping warm during winter sports. ​

Hemorrhoids are related to the fact that people now exercise less and walk less, so we can start from these aspects. Medical experts have found that lame people rarely suffer from hemorrhoids. This is because when they walk, their posture is very special and they mainly rely on their hip muscles to exert force. Relaxation of the buttock muscles can promote blood circulation around the anus and reduce the pressure in the hemorrhoidal venous plexus. In this way, not only can hemorrhoids be prevented, but hemorrhoids can also be treated. As a result, hemorrhoids can be prevented and hemorrhoids can be cured.

Therefore, hemorrhoid patients should pay attention to the effect of exercise in treating hemorrhoids, and there is a lot of time available. Patients with hemorrhoids should stand on one foot when waiting for a bus, taking a bus or making a phone call. When one foot gets tired, they can use the other foot to rotate. Hemorrhoids can also be treated by imitating a limp while walking, or by hopping on one foot. Clinical observations by medical experts show that if you can hop on one foot for about 20 minutes every day, hemorrhoids can be relieved to varying degrees after half a month. If you can persist for 10 months, you will get good therapeutic effects.

Exercise intensity: When starting exercise, the general exercise intensity is about 100 beats per minute of the highest heart rate after exercise. You can gradually transition to moderate-intensity exercise, that is, the maximum heart rate after exercise is 120 to 130 beats per minute.

Natural force exercise: Natural force exercise uses the natural factors of sunlight, air, and water to exercise the body. Exercise should start in warm summer, when the temperature gradually changes from hot to cold, and the time should gradually increase from short to long. Choose a place with fresh air for exercise, and it is more suitable to exercise outdoors. The specific steps are:

1. Rinse mouth and face with cold water, once in the morning and once in the evening.

2. Rinse body with cold water, once a day. When wiping your body, you must rub it until it becomes red and hot, and keep doing it from summer to winter.

3. Perform self-massage in a place with fresh air. First rub the face with both hands, and then massage the Yingxiang and Fengchi points until the local area becomes hot.

4. Those in good physical condition can swim in the outdoor swimming pool. Once a day, 10 to 30 minutes each time. Swimming exercise is a comprehensive utilization of sunlight, air, and water, and the exercise effect is better.

Respiratory function exercise: Respiratory function exercise should mainly focus on chest breathing, abdominal breathing and simple breathing exercises. When breathing, you should try to breathe as deeply as possible, breathing through the nose or exhaling through the nose as much as possible, so that the lungs can fully and comprehensively ventilate. Practice 2 times a day, 20 to 30 minutes each time.

Qigong and Tai Chi: When practicing Qigong, you should first practice relaxation exercises, internal nourishment exercises and strengthening exercises, and then practice health-care exercises. Health-care exercises are often combined with static exercises to achieve a combination of movement and stillness for better results. 2 to 4 times a day, 20 to 40 minutes each time, which can also be increased to 60 minutes. When practicing Tai Chi, the muscles should be properly relaxed and the breathing should be even, so as to achieve the requirement of "intention but not force". Practice simplified Tai Chi 1 to 2 times a day, 15 to 20 minutes each time.

Walking and brisk walking: 3 to 4 times a week, 2 to 4 kilometers each time, for 20 to 30 minutes.

Jogging: 3 to 4 times a week, 2 to 3 kilometers each time, 10 to 20 minutes.

Other sports: broadcasting gymnastics, cycling and various ball games. 3 to 4 times a week, 20 to 30 minutes each time. Exercise intensity should be determined according to the patient's condition, that is, subjective symptoms and cardiopulmonary function status. Generally, a maximum heart rate of 120 to 130 beats per minute is appropriate.

Note: This exercise prescription can be used by those who are diagnosed with simple chronic bronchitis after a doctor's examination. If you already have emphysema, pulmonary heart disease or other diseases, you should choose another exercise method. To prevent colds, stop exercising every time you have a cold or an upper respiratory tract infection.