Diabetic patients can be accompanied by a variety of basic diseases, including one or more of hypertension, dyslipidemia, obesity, fatty liver and hyperuricemia. Exercise can not only improve blood sugar, but also lower blood pressure, improve blood lipid, lose weight, relieve fatty liver and reduce blood uric acid level. Therefore, diabetics insist on exercise, and the benefits are far more than blood sugar. Although exercise has many benefits for diabetic patients, we should pay attention to controlling the intensity and time of exercise. Exercise intensity is too low and exercise time is too short, which may make it difficult to achieve the expected therapeutic effect. Exercise intensity is divided into three grades: low, medium and high, and exercise methods are divided into anaerobic exercise and aerobic exercise. Different combinations can produce different effects, among which moderate intensity aerobic exercise can significantly benefit diabetic patients. Moderate intensity aerobic exercise needs to control two factors: one is exercise time, and it is appropriate to exercise for half an hour at a time; The second is strength. It is more appropriate to keep the heart rate at 50%-70% of (220 years old) during each exercise. Sports that meet these two conditions include fast walking.
Fast walking means walking about 80- 100 meters per minute and moving about 2.4-3.0 kilometers in 30 minutes; The average pace of adults is about 0.6 to 0.75 meters, and they walk about 3,000 to 5,000 steps in 30 minutes. From the data point of view, walking 5 kilometers and 7000 steps has reached the requirements of moderate-intensity aerobic exercise, so it is helpful for blood sugar control. However, exercise is a long-term beneficial process. It is found that diabetic patients who insist on exercising for more than 8 weeks can reduce glycosylated hemoglobin by about 0.66%. Patients who insist on exercising 12- 14 years or more can significantly reduce the risk of acute cardiovascular and cerebrovascular diseases. Therefore, in order to benefit diabetics for life, it is necessary to keep exercising for a long time. Of course, besides brisk walking, other moderate-intensity aerobic exercises are also suitable for diabetics, including playing Tai Ji Chuan, cycling, swimming, playing table tennis, badminton, jogging and slow-paced dancing. Choosing a variety of sports forms will increase the fun of sports and make it easier to stick to it.
Attention should be paid to when exercising:
To sum up, brisk walking belongs to moderate-intensity aerobic exercise, and long-term persistence will help lower blood sugar. Walking 5 kilometers and 7000 steps every day can achieve the expectation of lowering blood sugar through exercise. While exercising, we should pay attention to changing other lifestyles, such as controlling diet and losing weight. Patients with significantly elevated blood sugar should be given hypoglycemic drugs.
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Brisk walking is a good aerobic exercise. Friends with high blood sugar problems can stick to this exercise method according to their own physical conditions, but whether they can control their blood sugar level just by walking briskly every day depends on the specific situation.
From the point of view of regulating blood sugar by exercise, brisk walking is a good way. By exercising every day, we can adjust the metabolic function of the body and effectively improve the insulin resistance of the body. On the other hand, exercise can also enhance the utilization of glucose by muscle tissue. Therefore, no matter from which aspect, exercise is an important regulatory intervention for blood sugar control.
For the exercise regulation of hyperglycemia, we must pay attention to persistence. Although there is scientific evidence that one exercise can effectively lower blood sugar, at the same time, scientific research also points out that only long-term persistence in exercise can better control blood sugar. If the interval of exercise exceeds 2 days, the effect of exercise on controlling blood sugar will be affected. So if you use a 5-kilometer brisk walk to strengthen blood sugar control, you must pay attention to exercising every day, if you don't stop occasionally. In terms of exercise intensity, we should combine our own situation. If you have friends with obesity problems, you may wish to moderately increase the intensity of exercise. Even when walking, we can try our best to increase the pace or lengthen the walking distance. By increasing food consumption, we can achieve the goal of reducing fat and weight and control obesity, which is also an important aspect of improving and regulating blood sugar.
Exercise is beneficial to blood sugar control, but it should be pointed out that controlling high blood sugar is usually a comprehensive conditioning process, and it is often difficult to achieve the ideal blood sugar control effect by a single means.
For example, for example, a friend found the problem of high blood sugar. Fasting blood glucose exceeds 6. 1, but does not exceed the diagnostic standard of diabetes of 7.0. This is a case of impaired fasting blood glucose. The doctor told him to take more exercise, so he never took exercise but walked fast every day. This way persists every day, and he can walk 7000 steps and about 5 kilometers almost every day. The doctor discovered the truth for his friend's diet during exercise. It turned out that since the exercise, this friend had a big appetite and ate a lot more than before. After several months of exercise, the original obesity problem has not improved, and I have gained a few pounds of meat. This situation belongs to only strengthening exercise and not strengthening diet conditioning. The problem of excess energy has not been effectively controlled, and the blood sugar level is naturally not easy to drop.
If this friend insists on walking fast every day and exercising at the same time, he can control his diet reasonably, avoid overeating, eat as little high-sugar and high-fat foods as possible, eat more vegetables and low-sugar fruits, eat nuts and drink milk in moderation, which can not only ensure his nutrition, but also control his calorie intake. Combined with your obesity, you can control your food intake, and then effectively control your weight on the basis of strengthening exercise.
For friends with diabetes problems, we should pay more attention to the comprehensive control of diabetes. For patients with mild new-onset diabetes, it is unnecessary to take medicine first. You can also try to strengthen blood sugar control by strengthening exercise and controlling diet. If blood sugar can be controlled within 3 months and at a reasonable standard level, for example, glycosylated hemoglobin can be controlled below 6.5%, we can continue to control blood sugar through lifestyle adjustment. If the blood sugar control through lifestyle adjustment is not ideal, we should consider adding drugs to strengthen blood sugar control.
For friends who have a long course of diabetes and have already taken drugs to control their blood sugar, it is often difficult to control their blood sugar stably if they want to control their blood sugar only by walking 5 kilometers a day and stopping taking hypoglycemic drugs. Whether walking, eating or using hypoglycemic drugs, the ultimate goal is to control your blood sugar smoothly and reduce the harm of high blood sugar to health. Therefore, how to control your blood sugar should be combined with the actual situation. If sugar cannot be effectively controlled by one method alone,
Walking fast, also called walking fast, is an aerobic exercise, which is easy to learn, low in cost and not limited by the venue. Its exercise intensity is between walking and running, especially suitable for middle-aged and elderly friends. Fast walking is helpful to exercise cardiopulmonary function, lose weight, promote blood circulation, maintain vascular elasticity, enhance muscle strength, reduce bone loss, relieve stress, improve sleep, and effectively prevent hypertension, hyperlipidemia, diabetes, osteoporosis and insomnia. The Dietary Guidelines for China Residents (version 20 16) suggests active physical activity every day and moderate physical activity for five days every week. The weekly exercise time should be no less than 150 minutes, and it is best to walk 6000 steps every day, which is conducive to maintaining good health.
For diabetics, walking 5 kilometers and 7,000 steps every day is helpful to reduce fat content, lose weight, promote peripheral tissues such as fat and muscle to make better use of glucose, improve insulin resistance, and improve the rate of blood sugar reaching the standard. In addition, brisk walking every day can not only improve blood sugar control, but also reduce cardiovascular risk factors, enhance happiness and significantly reduce the risk of death of diabetic patients.
This kind of brisk walking should reach the level of moderate intensity exercise, which will be more helpful to improve blood sugar. You can judge whether you meet the standard by monitoring your heart rate. Your heart rate during exercise should not exceed 50%-70% of the maximum heart rate (maximum heart rate =220- actual age). For example, if you are 60 years old, your heart rate during exercise should be controlled at 80-1 12.
In a word, brisk walking is a healthy, simple and easy exercise, which belongs to aerobic exercise. For diabetics, walking 5 kilometers and 7,000 steps every day helps to control blood sugar. By monitoring the heart rate, you can reach the standard of moderate intensity exercise, which is better for improving blood sugar. However, the treatment of diabetes is a comprehensive treatment process, and it is difficult to achieve the ideal hypoglycemic effect only by walking fast. Lifestyle intervention should also include diet control.
References:
Guidelines for prevention and treatment of type 2 diabetes in China (version 20 17)
Dietary Guidelines for China Residents (Version 20 16)
Blood sugar may be controlled at first, but it is difficult to control after a long time, because regular moderate-intensity exercise such as running, skipping swimming and even brisk walking will lead to irreversible oxidative aging of metabolism, and the condition is difficult to control. Try it if you don't believe me.
Master of sports medicine review
One of my colleagues exercises after three meals every day and walks three times a day. 15 ~ 20 minutes each time, walk normally, and measure blood sugar after each walk. He persisted for many years and was particularly excellent. My blood sugar is normal. I just walked a few times and didn't stick to it.
According to your actual situation, you usually walk for 30-40 minutes until you sweat a little.
Keep walking every day, keep measuring blood sugar, and increase or decrease exercise according to diet.
Reasonable exercise is only a healthy lifestyle and has long-term effects. It's not a specific medicine, it belongs to promoting profit. Quitting smoking and drinking and not eating junk food are harmful.