Choose the right exercise.
There are many sports. Considering the particularity of winter climate, I recommend you to choose the following sports.
1, aerobic exercise
Aerobic exercise is good for the whole body, such as making the heart and bones stronger, reducing stress, improving blood circulation, stabilizing blood sugar and blood pressure, and reducing the risk of cardiovascular diseases.
Sugar friends can choose the following aerobic exercise:
Go out for a brisk walk during the warm day, or on the indoor treadmill;
Use aerobic exercise equipment, such as indoor stationary bicycles, rowing machines, elliptical machines, etc.
Skipping rope;
Moderate intensity of housework activities.
Motion can also be transformed. Click to view the conversion method and match your favorite sports!
2. Strength training
Strength training also helps to lower blood sugar, while maintaining healthy muscles and bones and reducing the risk of osteoporosis or fracture. Even if the body is at rest, the more muscles, the faster energy consumption, and the number of muscles is related to the ability to regulate blood sugar.
Strength training can choose the following:
Exercise with equipment in the gym, or exercise in a bottle filled with water at home; Aerobics and other exercises to exercise muscles, such as push-ups, belly rolls, squats, horse stance just look, etc.
Exercise time should be enough.
Do aerobic exercise at least 5 days a week, 30 minutes a day, and at least 150 minutes a week.
If you can't exercise for 30 minutes at a time, you can turn 30 minutes into three 10 minutes, make full use of the fragmented' time exercise', and don't give up just because you don't have complete time. For example, you can choose to walk after three meals 10 minutes; Or do 15 minutes aerobic before work and 15 minutes aerobic after work.
In addition, in addition to aerobic exercise, insisting on strength training at least twice a week 15 ~ 20 minutes can help us better control the disease. You can spare 1 ~ 2 days on weekends to do some favorite sports, such as going out for an outing and playing ball with friends.
Exercise intensity should be appropriate
We can simply judge the intensity of exercise by our own feelings: moderate intensity exercise: we can talk normally during exercise, but we can't sing; High-intensity exercise: Breathe while talking during exercise.
It is suggested that diabetic patients do moderate-intensity exercise, which is easy to cause blood sugar fluctuation. Moderate intensity exercise, sweating slightly after the end, is a suitable exercise intensity.
Pay attention to the details of exercise.
In winter, due to the particularity of climate, please pay attention to the following details.
1, fully preheat
At the beginning, the intensity is a little less, and then the body warms up and begins to exercise formally.
2, layered dress
It is recommended to wear fast-drying, windproof and warm clothes outside, and wear several layers when necessary, and increase or decrease at any time to prevent colds.
Step 3 replenish water in time
You can prepare a thermos cup to replenish some water at any time during exercise.
4. Prevent hypoglycemia
When exercising, you should have a blood glucose meter and candy bar at hand. If you feel hungry, dizzy, flustered or sweating during exercise, you should measure your blood sugar in time. If your blood sugar is too low (below 3 or 9 mmol/L), you can eat 1 ~ 2 pieces of sugar in time.
5. Watch the weather.
I especially remind everyone to pay attention to the weather. In many places, especially in the north, when the weather is bad and foggy, even if you can stand the cold, don't force yourself to go out to exercise. Indoor exercise can also achieve the effect of exercise.