A few years ago, my dad went for a medical checkup, and his blood sugar was on the high side, and his blood lipids were also on the high side, which scared my dad, who was afraid that the three highs would come to him, and he wasn't willing to take medication for a long period of time!
Later on, I took my dad for a run!
From the beginning of the 500 meters to run hard, to later run 5km is also very easy, running half a year, and then go to review, blood sugar, blood fat are down, the doctor said the control is very good!
In fact, when I was running, I also contacted a lot of friends who used to suffer from high blood glucose, high blood pressure and high blood fat, and they generally responded that after they formed the habit of running, the three highs were really controlled!
Now many medical studies also show that reasonable running exercise can effectively prevent or control the three highs beforehand, which is very beneficial to our health!
Back to the main topic, which is better to run or walk to reduce blood sugar?
In fact, the difference between running and walking lies mainly in the intensity of the exercise! The intensity of the walk is relatively low, some people walk for more than half an hour, not a little sweat! But the intensity of running is relatively high, belonging to the medium-high intensity exercise!
The same is the movement of half an hour, running to consume glucose, running to consume fat than walking a lot more, so from the effect, running to lower blood sugar is better!
What should I pay attention to when I run to lower my blood sugar?
1. Strength can not exceed the standard
If you use running to lower blood sugar, then we must grasp the amount of exercise every day, the best in half an hour or so, running too little effect, running too much and easy to cause hypoglycemia!
So running half an hour a day is the best, while the speed should be controlled, running when you can communicate with others normally, or the heart rate is kept at 65% of the maximum heart rate!
2. Gradual progress
Friends who want to lower blood sugar by running should not be too anxious, you may not be able to run for half an hour in one breath now, but as long as you master the method, the progress is very fast! We can start exercising from four or five hundred meters until we can run half an hour in one breath!
For example, run 500 meters today, 600 meters the day after tomorrow, 500 meters the day after tomorrow, 600 meters the day after tomorrow, 700 meters the day after tomorrow, little by little progress, and finally you are sure to run half an hour in one breath!
Exercise can lower blood sugar, but must grasp the method of intensity, if you are high blood sugar or diabetic patients, you must follow the medical advice, consult the doctor's advice, to find the right way to exercise!
If you have any questions, please feel free to comment!
In recent years, the number of people suffering from diabetes in our country is increasing year by year, especially the young - middle-aged people under the age of 40, the incidence of a significant increase over the previous. Correct its cause, and over-nutrition, lack of exercise is closely related. So, which one is better for lowering blood sugar, running or walking? The next step is to analyze it for you.
Running and walking are common forms of exercise for middle-aged and old people. Due to the different physical requirements, middle-aged people with better physical strength usually run, and older people with less physical strength usually walk. Although both exercises can improve our metabolism, which is beneficial to the control of blood glucose, the effect of running and walking is very different. Walking is a low-intensity exercise and running is a medium-high intensity exercise. The control of blood glucose in diabetics is closely related to postprandial glucose consumption and body fat burning. Low-intensity walking consumes less glucose, body fat burning is also less, even if you walk on thousands of steps, a few rarely sweat; moderate intensity running consumes more glucose, body fat burning is also more, adhere to the movement of thousands of steps, light micro-sweat, exercise intensity is slightly larger often sweating, is conducive to the improvement of insulin resistance, and is more conducive to the control of blood glucose. Therefore, running and walking in comparison, running lower blood sugar better.
Although running can lower blood sugar, but running need to control the speed and exercise time. The speed of jogging is appropriate, keep at about 100 meters per minute; running, pay attention to monitor the heart rate, the highest heart rate is best not more than 170-age; exercise time to half an hour is appropriate, less than half an hour may not reach the expected sugar, higher than half an hour, some of the older people can not adhere to, of course, if the physical strength allows, more than half an hour to benefit from more, but it is best not to more than 1 hour. After the exercise, due to the consumption of blood glucose more, using part of the liver glycogen and muscle glycogen, so need to re-adjust the dose of hypoglycemic drugs, otherwise may induce hypoglycemia.
Long-term adherence to running can make diabetic patients' blood glucose lower about 0.8-1.0mmol/L on average, especially fasting blood glucose, and at the same time can reduce blood glucose fluctuations, which is a great benefit.
In summary, running and walking, running is better for lowering blood sugar, running, it is recommended that jogging is the main, half an hour of exercise time is appropriate, after running, pay attention to adjust the dose of hypoglycemic drugs, to avoid the occurrence of hypoglycemia.Thanks for reading!
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Many people know that exercise can lower blood sugar, but those who have diabetes or those who have diabetes at home know that exercise can lower blood sugar will encounter a lot of problems, sometimes the amount of exercise is not enough, and can not achieve the effect of lowering blood sugar, and sometimes did not control, but became hypoglycemic, and even some people found that their blood sugar did not fall after exercise, but rose!
So, in the eyes of the doctor, running and walking, or which one of the best way to exercise to lower blood sugar?
First of all, if you follow the 2012 version of the Chinese Diabetes Exercise Guidelines, which states that as long as you insist on 30 minutes or more of exercise intervention every day, whether it's light exercise or strenuous exercise, you can reduce the risk of progression to diabetes with reduced glucose tolerance. But this is mainly about patients with prediabetes.
In fact, in the clinic, we doctors do not recommend that all diabetic patients can immediately exercise intervention, like
blood sugar more than 14mmol / L or has appeared ketone body diabetic patients, can not be immediately required to exercise intervention, must wait for the relative stabilization of glucose, ketone body disappeared before exercise intervention, or lowering blood glucose can not, but will lead to the rise of blood glucose. On the contrary, it will lead to increased blood glucose, or even ketoacidosis!
Because a lot of research has found that when diabetic patients have high blood glucose, their own insulin is seriously insufficient or insulin resistance is very serious, and then exercise, only to let the sympathetic nerve excitement leads to higher blood glucose, induced ketosis or ketoacidosis!
At the same time, for diabetic patients with unstable glycemic control, we do not recommend immediate exercise intervention, so that premature exercise in addition to making it more difficult to regulate the stability of blood glucose, but also to increase the risk of hypoglycemia, especially elderly patients, but also prone to fall because of it!
Secondly, if you have stabilized blood glucose, blood glucose is not very high, but also according to their own situation to choose the way to exercise to lower sugar!
Finally, with the continuous research on exercise to lower sugar, there are also studies that say: the best exercise to lower sugar is aerobic exercise combined with a moderate amount of strength training such as lifting dumbbells.
But I would also like to remind you that the best way to lower your sugar is to do the exercise that is right for you!
Running and walking can lower your sugar, but you need to do it in the right amount and at the right time.
1.
Proper exercise lowers blood sugar
When the human body is exercising, the glycogen in the muscles is consumed, and with the continuation of the exercise, the glucose in the blood is gradually absorbed by the muscles, consumed, and, in the next step, consumes the free fatty acids in the body. . So it is clear that by exercising we can bring down blood glucose and be able to stay in good shape.
2.
Insufficient exercise can not lower sugar
If the exercise time is too short, for example, less than 10 minutes, can not achieve the effect of exercise to lower sugar. In the first 10 minutes of exercise, the body consumes the energy stored in the muscle cells and liver. It is only after 10 minutes to 30 minutes of exercise that glucose in the blood begins to be utilized. It is only after 30 minutes of exercise that the energy in the fat is burned. Therefore, if you want to achieve the effect of exercise to lower sugar, you need to exercise for more than 10 minutes.
3.
Can too much exercise be anti-glycemic or hypoglycemic?
Excessive exercise or exercise for too long, the sympathetic nerves are excited, the glucagon is active and the body is in a state of stress, which can cause a reactive increase in blood sugar. This situation is very common in type 2 sugar, type 1 sugar exercise too much is more likely to have hypoglycemia, and then recoil high blood sugar. This is because the pancreatic islet level of type 1 sugar is not too high (own insulin secretion is insufficient), the exercise consumes too much hypoglycemia, and the body stresses to secrete glucagon, and then high blood sugar occurs. Therefore, it is best not to exercise for more than 60 minutes at a time, and type 1 glucose patients must pay attention to timely blood glucose measurement and be alert to hypoglycemic reactions. It's a good habit to take sugar with you when you're exercising.
Please pay attention to the online guidance sugar control pioneer - micro sugar
Nutritionist small sugar to answer for you. Running and walking are both capable of lowering blood sugar, as to whether it is suitable for running or walking, it depends on your condition which kind of exercise is suitable.
For the cardiorespiratory function is not very good, older, higher weight base, accompanied by lower limb vascular disease, frequent hypoglycemia patients, it is not recommended to run, it will damage the knee, there is also a certain risk. Sugar patients are recommended to do more gentle aerobic exercise, such as walking, playing Tai Chi, yoga and so on. So walking is actually a popular, low-risk mode of exercise. And it's not controlled by venue, so you can walk just about anywhere.
It is recommended that sugar lovers take a walk half an hour to an hour after a meal, when blood sugar is at its peak, and a walk can be a good way to reduce the peak of blood sugar after a meal. Walking time is best half an hour, of course, not too long, walking 1 hour is enough, so as not to exercise too much hypoglycemia. It's best to make time for a walk every day, and if you don't have the time, it's okay to make time for a walk 4 to 5 days a week.
So there's no need to get hung up on the kind of exercise that's good for blood sugar, as long as you're willing to move, it's good for blood sugar!
First of all, diabetes is one of the most common clinical chronic diseases, there are many scientific studies on diabetes, but there is no cure, diabetes is a life-long medication control, if their own diet and exercise in the control of the case can not use the drug, but this is still to look at the specific glucose drops also look at the emergence of complications.
Diabetes is mainly due to a variety of reasons for high blood sugar as the characteristics of a chronic disease, the main symptom is three more than one less (more drink, more food, more urine, weight loss), and even ketoacidosis symptoms. Diabetes mellitus is diagnosed when fasting blood glucose is greater than 7.0 mmok/L and 2-hour postprandial blood glucose is 11.1 mmol/L.
Diabetes mellitus is characterized by a high blood glucose level.
High blood sugar through oral medication and intramuscular insulin treatment, but also more important is to pay attention to diet and moderate exercise, the following small grams for everyone to popularize the high blood sugar which exercise suitable for lowering blood sugar?
1, walking walks, this is the simplest form of exercise, every day after a 30-minute break after meals to start walking, and every day to insist on walking for more than half an hour, which is conducive to reducing postprandial blood sugar.
2, playing Tai Chi, swimming, this is conducive to the body to reduce blood pressure, is conducive to improve cardiorespiratory function, but also helps to reduce blood sugar.
3, do some strength training, dumbbell squats, push-ups and other aerobic exercise, the exercise process is conducive to the consumption of large amounts of glucose in the body, so that the body can maintain a lower level of glucose.
4, jogging, adhere to about half an hour a day, is conducive to promote the body's circulation metabolism, can promote the body fat burning, is conducive to the consumption of a lot of blood sugar, it is recommended that we jog in the evening better.
So lowering blood sugar only by exercise is not, according to the blood sugar appropriate exercise, in the control of diet, the need for medication also need medication, the intensity of the exercise to gradually increase, can not do strenuous exercise, which is very dangerous.
Concerned about small grams, for everyone to popularize more health knowledge, thank you!
Specialized doctors answer for everyone.
Running and walking compared to running is certainly better! However, it is important to note that comparisons are only meaningful if they are made on an equal footing!
Let's look at the difference between running and walking, jogging for 10 minutes, the calories consumed is 90 kilocalories. A 30-minute walk burns 90 kilocalories.
See the difference! The data speaks for itself. The amount of exercise needed to lower your blood sugar to the same degree is 10 minutes of running, while it takes you 30 minutes of walking.
Consistent exercise can help us control blood sugar, lose weight, reduce insulin resistance, improve lipid levels, and enhance cardiovascular function.
There are many kinds of exercise, such as the lowest intensity of walking: doing housework, shopping, playing Tai Chi, 30 minutes to consume 90 kcal; low-intensity exercise: there is dancing, gymnastics, cycling, playing ball, 20 minutes to consume 90 kcal; medium-intensity exercise, there is climbing, jogging, stairs, 10 minutes to consume 90 kcal; high-intensity exercise: jumping rope, weight lifting, swimming, playing basketball 5 minutes consume 90 kcal.
For patients who have just begun to exercise can start from a low intensity, combined with personal preferences to choose sports, but the body gradually adapted to a certain intensity of exercise, and then choose a medium-high intensity exercise, in the consumption of the same calories under the premise of choosing the lower intensity of the exercise program, the longer you need to continue to exercise.
Professional doctors do answer for you
For diabetics, as long as the movement on the lower blood sugar is helpful, exercise can enhance the body tissue cell physiological activity, and physiological activity is the need to consume energy, like a car can not be no gasoline, the human body's energy material is the most important is the blood sugar.
But the car just filled with gasoline is not enough, gasoline must be burned to produce energy, and the more fully burned, gasoline utilization will be more complete, the energy produced by the energy to energy maximization. The same is true for the other two, which are the same as the other two, which are the same as the other two.
Therefore, the exercise that can play a good role in lowering blood pressure should be aerobic exercise. The so-called aerobic exercise, as the name suggests, is in the exercise time body can get more oxygen, which needs to increase the respiratory rate, inhale more oxygen; at the same time the blood circulation also need to speed up, in order to transport the oxygen as soon as possible to the whole body, which needs to be in the increase in heart rate at the same time to ensure that the heart contraction each time more completely.
Obviously, compared to running and walking, running is better at meeting the requirements of aerobic exercise, and certainly plays a greater role in lowering blood glucose, and there is a difference between the two, for example:
Jogging for half an hour requires about 300 kcal, and walking for an hour consumes about 150 kcal; if all of these calories are consumed by the blood glucose, they are converted into glucose. Converted into blood sugar: jogging half an hour will consume 73 grams of glucose to provide calories, walking for an hour will consume 36 grams of grapes to provide calories, and then further converted into the amount of staple food eaten, then jogging half an hour consumed 1.45 two staple food provided by the glucose, while walking for an hour will consume 0.7 two staple food provided by the glucose.
Such figures give a clear quantification of the role of running and walking in lowering blood glucose, that is, if the physical conditions allow, choose to run more than walking to achieve greater blood glucose effects; of course, if you are afraid of hurting the knees or their own knee problems, you can choose other aerobic exercise, such as walking, playing tai chi, dancing, etc., in fact, the best movement is the The best exercise is swimming, not only will not damage the joints of the whole body, but also on the cervical and lumbar vertebrae problems to play an auxiliary therapeutic role, the most critical is in the 30-45 minutes of aerobic exercise, the calories consumed by swimming in the top of the list, the effect on the lowering of blood glucose is the most obvious.
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(1) moderate exercise can reduce blood sugar.
(2) Exercise that lowers blood sugar cannot be strenuous.
(3) Walking is too low-intensity to be considered exercise, and too little for blood sugar.
(4) If you want to lower your blood sugar by walking, walk fast! Take big steps, throw your arms out and walk with your head held high. Sweat it out.
(5) If you run, don't run fast, don't run out of breath.
(6) Run slowly, run chatting, run with a humming nose, run laughing, run easily, run healthy.
(7) do not pursue the speed of running, definitely do not "run fast", but to "run happy"
The best way to control blood glucose is to have a low carbon, do not take drugs.