How do diabetics exercise reasonably and healthily at home?

Many people around me have diabetes, so they can't eat too much, and they still exercise every day. But I find that some people exercise without eating, and some people persist for a long time, and even their faces are not good, which is easy to be dangerous. So, what should diabetics pay attention to during exercise?

1. First of all, make a healthy exercise plan according to your personal situation. Of course, this kind of healthy exercise plan should be carried out under the guidance of doctors, and it should not be formulated and implemented blindly. This will not only fail to achieve the purpose of fitness, but will be dangerous.

2. Frequency and time of exercise: the appropriate time for exercise is 65438+ 0-2 hours after meals, and each time should not be too long. Don't go for it, and don't exercise without eating, thinking that lowering blood sugar will drop badly, and fasting exercise will easily lead to hypoglycemia. The exercise time is 30-60 minutes each time, and the total exercise time per week is preferably 150 minutes.

3. What kind of exercise is suitable for diabetics? First of all, choose the exercise that suits you according to your personal situation, such as brisk walking, jogging, boxing, cycling and other low-intensity aerobic exercises. Remember to write down your sports feelings during the exercise, so as to adjust your sports plan in time.

4. How can I know the exercise intensity of diabetic patients? Don't worry, formula reference: heart rate (beats/minute) =(220- age) X(60%-70%). For example, if your age is 55, your heart rate during exercise is 99- 1 16 beats/min, so when you choose exercise, you can choose the exercise intensity that suits you according to your heart rate.

5. Are diabetics necessarily not suitable for heavy or strenuous activities? No, if you insist, you will have to adjust your diet and dosage when you exercise. Under the condition of the same diet and drug dosage, high-intensity exercise is prone to hypoglycemia. Therefore, when doing strenuous exercise and adjusting diet and drugs, it is best to prepare some sweets in your pocket, so as to save yourself.

6. There is also a card with your own information on it, which records your contact information with your family. In case of an accident, you can get timely assistance. You should know that identification is a very important identification information. Although the mobile phone is convenient now, a card with your name, medication, illness, contact information and address information in black and white is so convenient and clear.

Matters needing attention

Don't exercise on an empty stomach, it's best not to exercise alone.