How can diabetics exercise scientifically? Full of useful information, save it now!

1. What exercises are suitable for diabetic patients?

There are many types of exercise suitable for diabetic patients. You can choose the appropriate exercise according to your condition and physical condition. The following are some recommended types of exercise:

1. Aerobic exercise : walking, brisk walking, jogging, climbing, swimming, cycling, playing ball, dancing, Tai Chi, table tennis, badminton, etc.

2. Resistance training : push-ups, sit-ups, squats, lifting dumbbells, sandbags, stretching springs, etc.

2. How to assess exercise intensity?

For low-intensity exercise, energy metabolism is mainly based on fat utilization, while moderate-intensity exercise has a significant effect on reducing blood sugar and urine sugar. The following table can be used to evaluate the amount of exercise:

3. What are the principles of exercise therapy?

1. Safety of exercise

Before implementing an exercise plan, diabetic patients are advised to assess their physical condition and consult a doctor. Patients with impaired glucose tolerance, those without significant hyperglycemia, diabetic patients without complications, those with mild complications, and those with relatively stable blood sugar levels can all exercise regularly. However, patients with severe hypoglycemia, diabetic ketoacidosis, combined with acute infection, proliferative retinopathy, severe cardiovascular and cerebrovascular diseases (such as unstable angina, severe arrhythmia, transient ischemic attack, etc.), and severe kidney disease should suspend exercise.

2. Take it step by step

Reduce sitting time and develop healthy living habits. The principle of starting from less to more, from light to heavy, with periodicity and moderate recovery should be followed. The intensity, method and duration of exercise should be gradually increased. After finding the amount of exercise that suits you, you should stick to it and avoid arbitrary increase or decrease. Generally speaking, at least 150 minutes of moderate-intensity aerobic exercise per week (such as at least 5 days a week, 30 minutes each time). If there are no contraindications, perform resistance exercise 2 to 3 times a week (≥48 hours between two exercises).

3. Pay attention to climate and seasonal changes

When exercising, you should adjust your movements according to weather conditions to avoid catching a cold which may affect your health.

4. Perseverance

A certain amount of exercise time should be ensured every day, and the exercise time should be arranged regularly, which can be done during breaks at work.

4. What exercise knowledge must diabetic patients master?

1. Exercise method

It is recommended that the best exercise program for patients with type 2 diabetes is a combination of aerobic exercise and resistance training. Anaerobic exercise, such as weightlifting, sprinting and other strenuous exercise, is not recommended.

2. Exercise time

(1) Warm-up exercise: 15 minutes;

(2) Thematic exercise: 20 to 30 minutes;

(3) Relaxation exercise: 5 to 10 minutes;

(4) Weekly exercise time ≥150 min.

3. Exercise timing

(1) It is recommended to exercise 1 to 2 hours after a meal;

(2) Exercise is not recommended when you are fasting, under direct sunlight, on cold mornings, when the fog has not yet cleared, or when insulin is at its most effective.

4. Exercise frequency

(1) 3 to 7 times per week;

(2) The amount of exercise is large, with an interval of 1 to 2 days per exercise;

(3) Small amount of exercise, once a day;

(4) The interval between exercises should not exceed 3 days.

5. Exercise intensity

(1) Moderate-intensity exercise;

(2) During exercise, maintain a heart rate of 170 minus age;

(3) Exercise is somewhat strenuous, and the heart rate and breathing speed up but are not rapid.

5. What should diabetic patients pay attention to during exercise?

1. Before exercise :

(1) Preparation before exercise

① Physical examination before exercise therapy includes: blood pressure, blood sugar, glycosylated hemoglobin, electrocardiogram, fundus, liver and kidney function, and nervous system examination;

② Suitable shoes and socks: Sports shoes with soft and comfortable soles and breathable uppers. Socks should be soft cotton socks of moderate thickness.

(2) Precautions before exercise

① Go to the hospital for a comprehensive physical examination before exercise therapy;

② A specialist doctor will assess whether you are suitable for exercise and formulate an individualized exercise prescription based on your own situation;

③Determine the appropriate exercise time, intensity and amount;

④ Choose suitable sports shoes and socks, and pay attention to the airtightness and breathability of the shoes;

⑤ Choose a flat, safe and fresh air sports venue;

⑥ Carry candies with you to avoid hypoglycemia;

⑦ Carry a diabetes card with your name, age, address, emergency contact number, etc., so that you can get help from others in case of an accident;

⑧ In order to avoid faster absorption of insulin, patients who inject insulin should not inject insulin into the exercise area before exercise. For example, do not inject insulin into the upper arm before playing badminton.

2. During exercise :

(1) Do 15 minutes of low-intensity warm-up exercises before formal exercise;

(2) Pay attention to changes in heart rate during exercise;

(3) If you experience fatigue, dizziness, palpitations, chest tightness, shortness of breath, sweating, leg pain, etc., stop exercising immediately and rest where you are. If the symptoms still cannot be relieved after rest, you should go to a nearby hospital for treatment in time;

(4) Manage the exercise time properly, generally no more than 45 minutes;

(5) Drink some boiled water during exercise to replenish the water consumed;

(6) When the exercise is about to end, do about 5 to 10 minutes of recovery activities and gradually reduce your heart rate to the pre-exercise level instead of stopping the exercise suddenly.

3. After exercise:

(1) Do not stop immediately after exercise. You should cool down your body gradually after exercise to prevent sudden cessation of exercise from causing blood congestion in the limbs and significantly reducing the blood returning to the heart, causing syncope or arrhythmia;

(2) Pay attention to replenishing water and food in time to avoid hypoglycemia;

(3) If you sweat a lot during exercise, you should clean your skin and change into clean clothes in time to prevent catching a cold;

(4) After exercise, carefully check your feet. If you find redness, swelling, bruising, blisters, or infection, you should ask a professional to help you deal with it immediately.

(5) Keep relevant exercise records to facilitate future exercise adjustments. If necessary, ask a doctor or professional for guidance on exercise prescriptions.