In the previous article, we helped you understand that exercise can understand blood sugar. Next, take you to study what kind of exercise is appropriate to regulate blood sugar and other issues. Hope it helps.
Ⅰ、Number of exercises
If you want to control your blood sugar, it is best to exercise every day, if not every day, at least 3 times a week. Since improvements in insulin sensitivity can be sustained for 12 to 24 hours after each exercise session, it is better to exercise at least once every other day.
Each exercise, preferably lasting 30 minutes. Each person's physical condition is different, such as the middle can rest when it cannot be sustained, and then exercise after physical recovery. If you have done little exercise before, you should start with 10 minutes of exercise and gradually increase the time of exercise after your physical strength increases.
The so-called exercise intensity refers to the intensity of the exercise. To lower blood sugar, moderate intensity exercise is best. Exercise intensity is usually calculated by heart rate, its intensity is best to reach more than 70% of the maximum heart rate, the maximum heart rate algorithm is 220- age.
For example: you are 60 years old, the maximum heart rate is 220-60 = 160 beats/minute, and then 160×70% = 112 beats/minute, you only need to exercise at 112 beats per minute, this intensity can be achieved by fast walking or jogging. If you feel trouble, you can use the conscious intensity to judge, that is, the degree of making yourself feel a little breathless when exercising, this intensity will not make you feel too tired.
Ⅳ、Types of sports
You can decide what kind of exercise to do according to your interest and physical condition, such as fast walking, jogging, swimming, cycling, hiking, climbing stairs... Etc., it's all good exercise. Common fitness exercises in the park, such as tai chi, Wai Dan Gong, local wind dance, Yuan Ji dance, etc., are also good choices. Doing the above exercises is the safest, mainly because you can fully control the amount of exercise. Smart watch has dozens of sports mode, it can help you understand the exercise process, real-time heart rate, blood sugar and other data, when you feel tired, physical fatigue, or low blood sugar situation, you can view the smart watch monitoring data, according to the data to adjust your movement and ease the body's response.
It is worth noting that it is necessary to avoid sports that are played against each other, such as badminton, tennis, basketball, etc., which often require rapid running, jumping, stopping and so on. Do not do the sport of the game, people's personality is competitive, a game down to forget "sick in the body", easy to happen dangerous.
Compared with the general public, people with diabetes have a higher risk of hypoglycemia due to improper blood sugar control during exercise. It should be noted that do not exercise when hungry, blood sugar below 80 mg/ml should avoid exercise, blood sugar at 100 mg/ml need to eat some snacks before exercise; On the contrary, if the blood sugar is too high to reach 300 mg/ml, do not exercise.
Since people with diabetes may have some complications after a long period of illness, you should consult your doctor for evaluation before exercising. Exercise tests can be done if necessary to understand the blood sugar value before, during and after exercise, and to accurately grasp the blood sugar response during exercise as a reference for exercise.
In order to exercise safer, people with diabetes should pay attention to the following points:
ⅰ、Prevention of hypoglycemia
Because exercise consumes a lot of sugar, blood sugar drops, and hypoglycemia may occur. When exercising, you should always be aware of your body's reaction, if you find that the amount of sweat is more than usual, feel hungry, body shaking, etc., you should immediately stop exercising. To prevent hypoglycemia, carry candy with you during exercise. You can eat some dessert before, during and after exercise to prevent hypoglycemia.
In order to lose heat during exercise, the body will lose more water, and once you feel thirsty, it means that you have dehydration. Dehydration can affect blood sugar levels, so you should always replenish water before, during and after exercise.
ⅲ、If the blood sugar is lower than 80 mg/ml or higher than 300 mg/ml, it is not appropriate to do exercise.
ⅳ、People with diabetes are at a higher risk of heart disease. If dizziness,nausea, chest pain, visual abnormalities or excessive fatigue occur during exercise, they should stop exercising and immediately consult a doctor for advice.
The above describes the exercise methods to control blood sugar, I hope to help readers. In fact, for everyone, any form of exercise is better than no exercise at all. Therefore, usually go out for a walk, shopping, Taijiquan, taking the stairs can achieve the purpose of exercise. The exercise mode of the smart watch can help you exercise better, monitor your health when exercising, and help you better regulate blood sugar.
If you can find your favorite exercise, as long as you persevere, you can protect your health and improve the quality of life. If you want to control blood sugar, you do not need to practice yourself like a sports player, the important thing is to exercise every day, turn exercise into a habit, become a part of life, you will be like a normal person, live a happy life.