I believe many sugar lovers have heard of the “five horsemen” of diabetes treatment, including medication, blood sugar monitoring, diet control, moderate exercise and health education. It can be seen how important exercise is to the control of blood sugar, so how should sugar lovers exercise, choose what kind of exercise, when to exercise, which sugar lovers are not suitable for exercise? Jo, today, will answer all of your questions.
Benefits of exercise for blood sugar control.
First of all, exercise can make the muscle sensitivity to insulin increase, while accelerating the use of glucose, which is conducive to blood sugar control. The energy required by muscles during exercise is mainly provided by fatty acid metabolism and mobilizes the breakdown of muscle glycogen. Energy expenditure during exercise is several times higher than during quiet time. To put it more bluntly: exercise depletes glucose in the muscles and blood, reducing the burden on blood glucose regulation.
Secondly, exercise makes it possible to promote cardiovascular function, which helps to prevent cardiovascular disease. Exercise also keeps the mind full and promotes physical and mental health.
How can sugar lovers choose the way and time to exercise?
It depends on your personal situation, but one thing is for sure, it is not recommended to choose strenuous anaerobic exercise. You can choose aerobic exercises that are not too intense and can last, such as brisk walking, jogging, swimming, ball games, dancing, etc. Older diabetics can choose flexibility and balance exercises, such as yoga or tai chi. The most important thing for diabetics is to prevent hypoglycaemia and sports injuries, so make sure to warm up and prepare before exercise, wear protective gear as well as carry some sweets.
As for the choice of time: first of all, it is not recommended to exercise in the morning on an empty stomach, which can easily lead to hypoglycaemia. The best time to exercise for sugar lovers should be 1-2 hours after a meal. Secondly, before the sun goes down, this is also a good choice. As the diet of sugar lovers is less food and more meals, it is necessary to add meals in the afternoon, so exercising before the sun goes down will not cause hypoglycemia, and there is enough oxygen in the air and sufficient sunlight, which is more beneficial to health! Finally, there is the length of exercise. It is best for diabetics to be able to schedule 30-60 minutes of exercise at least 3 times a week.
In these cases, exercise is not suitable for the time being.
1. Sugar lovers who often experience hypoglycaemia.
2. Patients with poor glycaemic control, with fasting blood glucose above 13.9 mmol per litre.
3. Patients who have developed serious complications such as diabetic nephropathy, fundopathy and diabetic foot.
4. patients with a resting heart rate of more than 120 beats per minute.
5. patients with high blood pressure (high pressure above 160 and low pressure above 90).
6. patients with chest pain, palpitations, shortness of breath, general weakness and joint pain.
7. Patients found to have abnormal liver and kidney functions, etc.
In short, life is about exercise and exercise is the best medicine. Regular exercise can improve the body’s immune system, and the immune system can be improved to fight diseases better! Of course, exercise is also gradual and persistent, so start a good habit of exercise today.
