Exercise is one of the "five carriages" in diabetes treatment. Therefore, whether it is the prevention or treatment of diabetes, reasonable exercise is a very important link.
Why prevent diabetes? The main reason is that our body has abnormal blood sugar metabolism, or related diseases may increase the risk of diabetes.
For example, in the annual physical examination, blood sugar continues to rise, and fasting blood sugar is impaired (fasting blood sugar exceeds 6.2 but does not exceed 7.0); For example, the fasting blood glucose is normal, but the blood glucose level exceeds 7.8 2 hours after the glucose load test, but does not exceed 1 1.0. These conditions are often the initial and transitional period when diabetics are really diagnosed with diabetes. If we don't pay attention to it and control it at this time, it may not take a few years or even a long time to develop into real diabetes.
There are also some chronic metabolic diseases, which will affect the metabolism of blood sugar and increase the risk of diabetes. For example, patients with high uric acid problems should not just think that gout may occur. High uric acid can also affect the insulin sensitivity of the body, thus affecting the metabolism of blood sugar and increasing the probability of new diabetes. In addition to high uric acid, patients with hypertension should pay attention to controlling blood pressure and reducing the risk of diabetes caused by hypertension.
If you have abnormal blood sugar metabolism, or some related chronic metabolic diseases, but you don't insist on the habit of exercise, often sit for a long time, and your body still has problems such as overweight or even obesity, then get moving quickly. You will find that strengthening exercise can not only regulate your blood sugar, but also benefit and improve your health in many ways.
1. Most friends with abnormal blood glucose metabolism have insulin resistance in the early stage. The so-called insulin resistance refers to the normal insulin secretion of the body, but the sensitivity of the body to insulin catabolism has problems, which leads to the decline of blood sugar regulation ability and the increase of the risk of blood sugar level fluctuation. Strengthening exercise and reasonable exercise can improve the body's insulin resistance, thus improving blood sugar level and reducing the risk of diabetes.
2. Reasonable exercise can enhance the utilization of glucose by skeletal muscle cells, strengthen the catabolism of glucose, reduce the accumulation of glucose in the blood, and play a very good role in reducing and improving the problems of impaired fasting blood glucose and abnormal glucose tolerance.
3. Exercise can improve the overall metabolic function of the body. In addition to promoting blood sugar regulation, it is also a good way to adjust life for high uric acid, hyperlipidemia and hypertension. When the problem of "three highs" is improved, the risk of diabetes will be further reduced.
4. Exercise helps to control weight. For friends who are obese and at risk of diabetes, reasonable exercise can better control their weight. Even under the guidance of scientific diet and exercise, they can control their weight within the normal range, which is an important aspect of improving blood sugar metabolism. Sometimes, when they lose weight, the problem of abnormal blood sugar will be improved or even normal.
Reasonable exercise can not only enhance physical fitness, but also help to release stress and improve sleep. The regulation of mood and sleep is also an important aspect to improve the metabolic function in all aspects of the body. So many times, the mood is relaxed, the sleep is better, and the blood sugar level will be reduced and improved.
On the question of how to exercise, I suggest that you arrange and adjust your exercise reasonably according to your own situation.
On the one hand, the intensity of exercise should be sufficient. For example, if we talk about walking, you may walk every day. If you need to walk often to work, it is not difficult to walk 6000 steps every day, but it is not real exercise, nor can it play a role in exercising and improving blood sugar metabolism. However, if you take time out and control your pace, you can walk 6000 steps quickly in a certain period of time, which is very important for preventing diabetes.
On the other hand, for friends who don't exercise for a long time, we should also pay attention to gradual progress. For example, if you never exercise, you will run 5 kilometers on the first day of exercise. It is unwise to do so. No matter the intensity and time of exercise, it should be arranged reasonably and step by step. Don't turn aerobic exercise into anaerobic exercise, and don't do harm to your body because of ultra-intense exercise. In any case, start exercising first, control the intensity, gradually increase the intensity and increase the amount of exercise, so that your body can get better exercise.
For grasping the intensity of exercise, the target heart rate during exercise can usually be used as a measure. Generally speaking, for young and middle-aged people, the maximum heart rate of exercise can be controlled at the level of 220 minus age as the maximum heart rate, and the bull's-eye rate can be controlled at the level of 70~80% of the maximum heart rate.
It is very important to grasp the intensity of exercise, and more importantly, to persist! It is suggested that the exercise time for preventing diabetes should be no less than 5 days a week and no less than 30 minutes each time. Only continuous and effective exercise can really improve blood sugar and prevent diabetes. Research shows that if the interval between exercises exceeds 3~4 days, the saving effect of exercise on preventing diabetes will be greatly weakened, or even gradually lost.
In a word, insisting on reasonable exercise is a good way to prevent diabetes and reduce the risk of new diabetes. For the sake of blood sugar health, for the sake of overall health, act quickly. # Breeze Plan # # Summer health is just the right time #