Practicing these movements is simple and can help lower blood sugar levels. Have you learned them?

Type 2 diabetes is the most common metabolic disease in clinical practice, characterized by chronically elevated blood glucose levels, and is one of the most important public health issues worldwide.

With the enrichment of material life, the incidence of diabetes is getting higher and higher. The main type of diabetes is type 2 diabetes, which accounts for more than 90% of diabetes patients and is mainly in the middle-aged and elderly people over 60 years old. In recent years, the incidence has gradually become younger. Long-term high blood sugar can easily cause lesions in large blood vessels, microvessels, nerves, etc., which seriously threatens people's health. Therefore, it is necessary to keep blood sugar up to standard.

Benefits of Exercise

Previous articles have mentioned many times that exercise is beneficial for effectively controlling blood sugar levels, and its blood sugar-lowering effect is recognized by medical experts at home and abroad. As an important part of current diabetes management, exercise therapy has been shown in many studies to have a good effect on blood sugar control through scientific aerobic exercise and resistance exercise. In addition, exercise is more effective than drugs in improving insulin resistance. It is a natural insulin sensitizer that can enhance insulin sensitivity and improve the blood sugar-lowering effect of hypoglycemic drugs.

Purpose and method of exercise

The purpose is to select exercise methods that suit individual conditions (i.e. prescribing appropriate exercise items, time, intensity, frequency and precautions) to improve blood sugar and body composition in type 2 diabetes and prediabetes, thereby reducing the risk of cardiovascular disease and improving cardiopulmonary function and physical fitness.

Next, Xiaotang will teach you some simple tricks to lower blood sugar. Let’s learn together~

Standing on tiptoe

Action: Stand with your feet shoulder-width apart, stand on tiptoe repeatedly, lift your feet faster, and pause at the highest point.

Frequency: 60~75 times/minute, repeated about 200 times.

Effect: Can effectively improve blood circulation

Upper limb stretching

Action: Cross your fingers and stretch them upwards over your head. Try to clamp your ears with your upper arms. Hold for 10 seconds and then lower them. Rest for 2 seconds and then stretch your upper limbs again. You can stretch in 6 directions: up, down, left, right, front, and back.

Effect: Mobilize the originally static muscles, joints and other parts, and increase the oxygen content in the blood.

Marching in place + shaking hands

Action: Stand naturally with your hands hanging down on both sides of your body. Keep your chest up, head up, abdomen in, raise your thighs to be parallel to the ground and start marching in place, swinging your arms vigorously at the same time.

Note: The stepping speed should not be too slow. If it is too slow, there will be no exercise effect.

This exercise can be done for 5 minutes in the morning on an empty stomach, and then for 5 minutes 1 hour after a meal.

Effect: Sticking to the marching in place + shaking hands every day can effectively stimulate insulin secretion and help stabilize blood sugar.

Chest Press

Action: Lie on your back on the mat, bend your knees and keep your feet flat. Hold a dumbbell in each hand, parallel to your chest, and push both dumbbells above your chest at the same time until your elbows are straight, hold the lift for 1 second, and then slowly lower the dumbbells to your chest.

Supine Crunches

Action: Lie on your back with your feet flat on the ground, knees half bent, and hands behind your head. When practicing, lift your upper body, contract your abdominal muscles, and lift your upper back off the ground. When the action is in place, slowly retract it. During the exercise, the lower back never leaves the ground.

Seated rowing

Action: Sit flat on the floor with your feet slightly apart and your knees half bent. Hold a dumbbell or one end of an elastic pull rope in each hand, stretch your arms in front of your chest with your palms facing each other. Keep your back straight, bend your elbows, pull the dumbbells or pull rope out to your sides, keep your elbows close to your body, and slowly straighten your arms.

Plank

Action: Lie prone, bend your elbows and support yourself on the ground, support yourself with your toes, lift your body off the ground, and straighten your trunk. Keep your head, shoulders, hips, and ankles in the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, extend your spine, and look at the ground. Hold for 5 seconds.

Tips for controlling blood sugar through exercise

Exercise can consume energy, increase muscle weight, and thus improve insulin sensitivity. It is just a few simple movements. If you keep doing them and eat a reasonable diet, your blood sugar will naturally drop. Remember to keep doing them. Finally, I will tell you a little exercise formula for controlling blood sugar:

“1”: Exercise 1 hour after a meal

"3": Each exercise lasts at least 30 minutes

“5”: Exercise at least 5 days a week

"7": The heart rate range during exercise should not exceed "170-age"

“9”: Maintain a long-term exercise habit

References:

Li Yuan. Study on exercise intervention program and strategy for type 2 diabetes[J]. Journal of Practical Gynecological Endocrinology (Electronic Edition), 2017, 4 (34): 107.

Source | Medical Talks about Sugar