This is an automatically translated article.
The article is professionally consulted by Master, Doctor Vu Thi Duyen - Doctor of Nephrology - Endocrinology - Department of Medical Examination & Internal Medicine - Vinmec Hai Phong International General Hospital. The doctor has more than 11 years of experience in medical examination and treatment of general internal medicine, especially has strengths in examination and treatment specialized in nephrology - Endocrinology.Diabetics control blood sugar with medication and adjust the appropriate diet, exercise is really necessary. Diet, exercise, and medicine are called tripods of diabetic patients.
A good and correct exercise regimen will be very helpful to help control blood sugar well and reduce complications, especially cardiovascular complications, to help improve general health and special cardiovascular diseases that contribute to high performance. life quality. However, the exercise regimen for diabetics is the right way and effective and suitable for each specific patient.
1. Benefits of Exercise for Diabetics
The expected effect of any diabetic patient is that exercise can lower blood sugar. This mechanism works in two ways:First, exercise has the effect of increasing the sensitivity of cells to insulin. This is a hormone that helps transport sugar into cells and helps lower blood sugar. This means helping the cells to be better able and more efficient to use insulin to absorb sugar from the blood to use as energy for the body.
Second, when exercise has a stimulating effect on your muscles that need to absorb and use sugar for energy even without increasing the need for insulin.
It is for these two reasons that exercise not only lowers blood sugar in the short term, but if followed a long-term exercise routine also contributes to lower A1C levels.
In addition, exercise is also an important measure in preventing many of the leading complications of diabetes, especially cardiovascular disease. There have been several studies that have shown that regular physical activity lowers blood fat levels and blood pressure.
Tập thể dục đều đặn rất có lợi cho bệnh nhân tiểu đường
2. The most suitable exercise regimen for diabetics
Both Endocrinologists and Diabetic Endocrinologists recommend that physical activity be effective when it meets at least the following criteria:At least two and a half hours of vigorous activity moderate to vigorous intensity each week such as brisk walking, aerobics, swimming, or jogging. Exercising two to three resistance sessions per week helps strengthen muscles, such as lifting weights or doing push-ups. Do not go more than two days in a row without any physical activity. Do not sit for longer than 30 minutes continuously during the day. Incorporate flexibility exercises together as your own habits or preferences.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.3. Exercise regimens suitable for diabetics
3.1. Go for a walk (or go for a walk)
Anyone with diabetes who is still able to walk can still easily do this. All you need is a good pair of shoes and some space to walk.Walking is probably one of the simplest activities that is most recommended and easiest for people with type 2 diabetes. Walking briskly to get your heart rate up is as good as aerobic exercise, and studies have shown walking has the same benefits as people with diabetes who engage in aerobic activity at least three days a day. the week.
3.2. Nutrition training
Tai Chi is a series of movements performed slowly and comfortably for more than 30 minutes. The history of tai chi was born and practiced for many centuries.Bodybuilding is an ideal form of exercise for people with diabetes who have limited exercise capacity. Even gentle movements like it are considered exercise and also reduce the risk of falls, reduce stress, improve balance as well as reduce nerve damage caused by diabetes complications.
Tập dưỡng sinh ngăn ngừa biến chứng của bệnh tiểu đường
3.3. Fitness
The benefits of weight training not only for people with diabetes but also for everyone has long been recognized. This is because weight training builds muscle mass, which is important for people with diabetes to increase sugar intake.A schedule of resistance exercise or weight training at least twice a week is considered ideal for patients with diabetes. However, always remember to always schedule a rest day in between weight training days, alternating training with other exercises on those days, so that the development of muscle groups is balanced throughout the body.
3.4. Yoga
Some research shows that if you have diabetes, practicing yoga can still benefit you in different ways. Yoga can still help reduce blood fat, fight insulin resistance, and improve nerve function.One of the advantages of yoga as an exercise is that you can do it as many times as you want, the more the better. At the same time, similar to tai chi or tai chi, yoga is also a great stress reliever for diabetics as the physiological mechanism has shown that the higher the stress level, the lower the blood sugar level. Blood will also increase.
3.5. Swimming
Swimming is also considered a full-body aerobic exercise and an ideal exercise for people with diabetes. The outstanding benefit of swimming is that it does not put pressure on the large joints when the problem of osteoarthritis is proportional to age. Swimming also frees up the legs compared to other forms of exercise, such as walking or jogging.Besides, because diabetes will also reduce blood flow to the small blood vessels of the extremities, there may be loss of sensation in the feet, people with diabetes must avoid foot injuries, even even small cuts or blisters, as they can be slow to heal and susceptible to infection. Therefore, a special type of shoe that should be used in the pool area can help prevent foot scratches and reduce the risk of slipping.
3.6. Cycling in place
Cycling with an exercise machine is also a form of aerobic exercise. During exercise, your heart needs to work harder, increasing the number of heartbeats and cardiac output, and the lungs will also work better.A stationary bike is ideal for people with diabetes because it allows them to exercise at home, in any weather. In addition, this method saves them from having to worry about the risk of falling or injury. Besides, the leg activities when cycling also improve blood flow to the legs, helping blood flow better.
4. Attention when exercising for patients with diabetes
Although exercise is essential, every person with diabetes needs to be taught exercises that are right for them. It is best to see an endocrinologist or sports medicine doctor for advice on this before officially starting a formal exercise program.For patients who already have some diabetes complications such as peripheral vascular disease, leg ulcers, nerve damage, retinopathy, kidney disease, special training and support methods are needed. these subjects in training.
Last thing to keep in mind is that exercise often lowers blood sugar and will lead to hypoglycemia, caution should be exercised in patients taking medications at high risk for this side effect. . Accordingly, special attention should be paid to blood glucose levels before, during and after exercise, especially when heavy exertion is required, in order to make appropriate adjustments. In addition, if you are an elderly person or if you are exercising outdoors alone, you should bring a cell phone so that you can be contacted in case of an emergency.
Diabetes can be controlled by non-drug ways such as exercise and this measure also helps the average person to prevent diabetes. Accordingly, it is necessary to know the right way to practice so that this can both effectively control blood sugar, improve health and relieve mental stress.
At Vinmec hospital, we always deploy a screening package for diabetes and dyslipidemia to help detect pre-diabetes early, accurately classify diabetes type, develop a nutritional regimen, and monitor the treatment of diabetes. risks and complications caused by diabetes.
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Articles refer to sources: healthline.com, everydayhealth.com, webmd.com
