Diabetic patients note: daily do more of these 4 kinds of exercise, blood glucose stable, resistance to strong

Diabetic patients appropriate exercise, can help enhance the activity of insulin, it is said that life is in motion, ordinary people so, suffering from the disease of the crowd should be more appropriate exercise, improve the body's metabolism, diabetic patients can be appropriate to do the following sports, to help alleviate the condition.

1, walking can reduce the burden of insulin

Walking is a very easy exercise, people of any age can do, and it is easiest to adhere to, especially the elderly. Walking can effectively reduce blood sugar, and walking is usually done in parks and other places, where you can relax while breathing the fresh air of nature. In addition, walking can also be done indoors, without the limitations of time and space.

When is walking most effective? To control your blood sugar after a meal, it is best to walk within 20 minutes of putting down the dishes, rather than resting for a few minutes after a meal.

Stabilize your blood sugar by waving your hands and patting your waist

When walking, relax your whole body, look in front of you, and swing your upper limbs naturally and rhythmically. You can also rub your hands, pat your waist, pat your back, and pat your whole body, which can promote blood circulation and stabilize blood sugar. In order to let the whole body relax naturally, we should get rid of distractions and keep our mood calm. We can move our limbs appropriately, consciously adjust our breathing, focus our attention on our breathing, and then walk calmly.

Time and frequency: Generally speaking, walk after meals, not less than 30 minutes each time, not less than 5 times a week.

Key points of walking: look forward and breathe evenly

Swing your arms naturally and rhythmically. Each step should be about the same distance. It's like strolling through a leisurely courtyard. Adhering to jogging helps to lose weight and control blood sugar

2. Jogging is an aerobic exercise.

After suffering from diabetes, the body's cell volume decreases. Long-term adherence to jogging can enhance cell function, because the human body has a strong repair and generation capacity, it is difficult to do this through medicine, but exercise can change the cell function. In addition, jogging can greatly consume calories, promote detoxification, and have outstanding benefits in maintaining good heart function, exercising respiratory function, and protecting the cardiovascular system.

What kind of people are suitable for jogging?

Jogging is relatively easy and is a medium intensity exercise. It is suitable for young people with diabetes who are in good physical condition, have a certain exercise foundation, and have no cardiovascular disease.

One breath consumes calories

When jogging, the whole body muscles are relaxed, and breathing should be deep, long, slow and rhythmic. You can take two steps and one breath, two steps and one breath, three steps and one breath, three steps and one breath. Breathe y into your abdomen, bulging your abdomen as you inhale and closing your abdomen as you exhale. When jogging, the pace should be light and the arms should swing naturally.

Precautions:

For example, people who are weak when they first start jogging can jog for short distances, starting from 50 meters and gradually increasing to 100 meters, 150 meters and 200 meters, and the speed can be controlled at 100 meters 30 seconds to 100 meters 40 seconds.

Time and frequency: the amount of daily jogging should be 20-30 minutes, but must adhere to a long time to be effective. Jogging can be divided into stationary running, free running and quantitative running. Spot running is jogging in place. At the beginning, you can run 50-100 steps each time, gradually increase, and after 4-6 months, you can increase to 500-800 steps each time.

3, swimming can improve the role of insulin

Swimming is a whole-body exercise, almost all muscle groups and internal organs should be actively involved in the activities of the diabetic population often swim to improve insulin activity, which helps to control blood sugar.

What time is suitable for swimming

People with diabetes should preferably swim half an hour or one hour after meals, not on an empty stomach or before going to bed.

Precautions

Diabetics with skin lesions and foot ulcers should not swim to avoid infection.

Carry diabetic cards, cookies, candies and other sugary treats with you when you swim so that you can be treated immediately in case of hypoglycemia.

The best time to swim is half an hour or an hour after a meal. Do not swim on an empty stomach or before bed. Fasting swimming can easily lead to hypoglycemia. Swimming immediately after a meal is prone to discomfort such as vomiting, stomach cramps or abdominal pain.

Before going into the water, you should do some preparatory activities, such as radio gymnastics or stretching muscles and ligaments. After completing the preparatory activities, you can swim in the water to prevent dizziness, nausea, cramps or muscle strain.

Immediately after swimming, wipe the surface of the skin and put on good clothes to avoid getting cold. In the meantime, just moving your limbs helps to eliminate fatigue.

4. Regular shuttlecock regulates blood sugar

It not only exercises the joints, muscles and ligaments of the lower limbs, but also fully exercises the waist. It can also drive the blood circulation of the whole body, which plays a very important role in regulating blood sugar. What's more, playing shuttlecock is not only a sport, but also full of fun and can make people happy.

Straighten the legs

There are many ways to kick the shuttlecock, such as disk kick, jumping kick, etc. No matter which kicking method is used, the legs should be straightened and the center of gravity of the body should be moved to the legs. At the same time, eyes with the shuttlecock movement, pay attention to the rhythm of the action, correctly determine the position of the shuttlecock, landing point and landing speed, ready to continue to kick the shuttlecock.

How long each kick can effectively lower blood sugar

The time of the shuttlecock is too short to achieve the purpose of lowering blood sugar, but should not be carried out too quickly. In general, when you start exercising, you can start with 5-10 minutes and extend the exercise time to 20-30 minutes within 1-2 months.

Precautions

1. Shuttlecock should not be started before meals, but half an hour after meals.

2. It should be played on a flat surface. Uneven ground will make one's center of gravity unstable and make it easy to fall down and cause lumbar sprain, so it should be avoided.

3. Warm up for 15 minutes before playing shuttlecock to avoid muscle strain.

4. After each exercise, do a 10-minute recovery exercise and do not stop suddenly.

5. If you feel uncomfortable, stop exercising immediately.

6. Badminton is not suitable for people with serious complications.