Rumors debunked! People with diabetes can’t exercise? Here are 4 types of exercise you can do

Many diabetic patients have heard rumors like this: "If you have diabetes, you can't exercise, otherwise it's easy to have high or low blood sugar, which is very dangerous." This has caused everyone to become cautious and afraid to exercise. Can you not exercise if you have diabetes?

In fact, diabetes doctors often advise patients to "control their diet and move their legs." While controlling their diet, they should increase exercise appropriately. Exercise can enhance physical strength, improve cardiopulmonary function, and also lower blood sugar, blood pressure, and blood lipids for diabetic patients.

However, some diabetics found during dynamic blood sugar testing that certain exercises could actually increase their blood sugar levels, which is counterproductive. Therefore, it is very important to have a professional doctor or sports instructor assess their health status and recommend appropriate exercise methods.

These 4 exercises are suitable for people with diabetes

01. Take a walk

Walking is a relatively mild exercise method that usually does not add extra burden to the body. It can not only promote the body's metabolic rate, help the body to excrete excess sugar, but also consume excess calories in the body, help control weight, and have certain benefits for blood sugar control.

02. Jogging

Running can promote metabolism, increase the use of glucose by peripheral tissues, increase insulin sensitivity, and help control blood sugar. However, diabetic patients should not do too intense running exercises, but simple jogging is still okay. Because during jogging, the fat tissue in the body will become the energy for people to exercise, and after the fat in the body is consumed, blood lipids will also decrease, which is conducive to the stability of blood sugar.

03. Swimming

Swimming is a good aerobic exercise. It can not only consume excess calories and burn fat quickly, but also enhance the body's flexibility. Moreover, when diabetics swim, they will be impacted by the water flow, which can massage acupoints and skin, and increase blood circulation. Swimming can also promote metabolism and improve immunity.

04. Tai Chi

Tai Chi is not as powerful as it is in the movies. It has always been a way of self-cultivation and self-cultivation. It is popular among the elderly and the weak for its simple movements and slow frequency. The United States, Britain, Australia and other countries have also found through research that Tai Chi can enhance the immunity of diabetic patients and does not affect the stability of blood sugar. Experts from the China Academy of Chinese Medical Sciences have also found through clinical research that long-term and regular Tai Chi exercises can reduce the problem of sudden increases in blood sugar after meals.

Don’t exercise blindly, here are 3 tips

01. Do warm-up exercises in advance

Because it is more difficult for diabetic patients to recover after an injury, they should do 5 to 10 minutes of warm-up exercises before exercising to fully activate the muscles and joints and avoid muscle strains and sprains of joints and ligaments.

02. Pay attention to the duration and intensity of exercise

Don't do long-term, high-intensity exercise when you first start exercising. At the beginning of the exercise phase, it is best to schedule exercise about an hour after breakfast or dinner, and each time should be controlled to 15 to 20 minutes, until the body sweats slightly. In addition, pay attention to the heart rate. After exercise, the heart rate of people over 60 years old should not exceed 112 beats/minute.

03. Appropriate sports equipment

Before exercising, diabetic patients need to prepare loose and comfortable sportswear and sports shoes. The shoes should be light and fit well, with moderate hardness and softness. The soles should not be too thin and should be elastic. Socks should be breathable, soft and absorbent, so that the feet can be in a comfortable environment, reduce the damage to the feet caused by shoes and socks during exercise, and prevent diabetic foot.

Exercise, as one of the five pillars of diabetes treatment, plays a pivotal role in diabetes treatment. However, diabetic patients cannot simply rely on exercise to lower blood sugar. They must control their diet while exercising and take medications in a reasonable and scientific manner according to the doctor's instructions. Only by taking a multi-pronged approach can blood sugar be more stable!

Source: Medical News