With a doctor's permission, most people with diabetes can exercise safely and there is no limit to the type of exercise they can do. Outdoor exercises suitable for people with diabetes include swimming, water aerobics, golf, badminton, cycling, walking and Tai Chi. Walking is a great form of exercise for diabetics. Walking is a softer form of exercise, and the exercise of the organs and tissues is a gradual and gentle process more conducive to blood sugar control. During exercise, bring some sugar cookies and other glycemic foods in your pocket to prevent hypoglycemic reactions during exercise. Combined with cardiac and renal diseases, neuropathy, retinopathy, severe retinopathy, severe hypertension patients, should not do exercise.
Jogging: morning and evening, 20 minutes each time, heart rate of 120 times / min, not more than 180-age appropriate. Subjectively do not feel uncomfortable, do not gasp, not red in the face, you can talk while running. It has been reported that exercise performed 90 minutes after a meal has the strongest immediate hypoglycemic effect on patients with type 2 diabetes mellitus compared to exercise performed 60 minutes or 30 minutes after a meal. The effect of exercise on lowering blood sugar is the same for different types of exercise as long as the energy expenditure is equal.
Kicking the shuttlecock can improve blood circulation and accelerate the metabolism of blood lipids and blood sugar. You can play by yourself, but it's great if you have a partner to play with. Square dancing can increase body coordination and flexibility, and is also helpful in lowering blood sugar. A few hours of tai chi per week, with long-term adherence, can significantly improve glucose utilization and immune function in patients with type 2 diabetes. Swimming should be in good control of the amount, do not long-distance swimming or swimming competition, in order to avoid danger. Swimming posture to comfortable and comfortable is appropriate.
Pay attention to hydration during exercise, as loss of water can raise blood sugar! Replenish 250 ml before strenuous exercise, then the same amount every 20 minutes. For regular exercise, 250-500 ml of water per hour is appropriate. Exercise should not be done on an empty stomach when your blood sugar levels are down, as this can cause a rise in blood sugar. This varies from person to person, and each diabetic should feel the time that suits his or her physical ability, based on a steady decline in blood glucose.