This habit is
Exercise more!
I work in front of the computer during the day, go home at night and stay at home watching TV and playing with my mobile phone. I can’t exercise once a week… This is the life portrayal of many of us.
But at this rate, it is really possible to develop diabetes.
It sounds like a scare, but if we ask an endocrinologist, they are likely to say the same.
If you don’t exercise for 6 months, there will be:
- Weight, waist circumference, body fat distribution and blood lipid all increased to different degrees. Insulin sensitivity and body health index both showed a downward trend.
This leads to a consequence-the risk of diabetes is greatly increased, especially type 2 diabetes.
One in two people is prediabetic
According to the standards of the American Diabetes Association (ADA), the prevalence rate of prediabetes in China is as high as 50.1%, which means:
One in two people is prediabetic.
Surprised or not? Does the thorn not irritate?
Don’t think diabetes is out of reach any more. If we sit for a long time every day, have a history of elevated blood sugar, are overweight or are over 40 years old, we will be more likely to get type 2 diabetes.
Attention should also be paid to these situations:
- Among the immediate family members are patients with type 2 diabetes. History of hypertension/hyperlipidemia/coronary heart disease/stroke; Women with a history of gestational diabetes mellitus/polycystic ovary syndrome; Long-term antipsychotic/antidepressant therapy.
The more of the above, the greater the risk of type 2 diabetes.
Are you panicking? Not afraid.
In fact, type 2 diabetes has long been considered as a disease highly related to lack of exercise. More than 80% of type 2 diabetes patients are related to obesity and inertia.
To avoid these questions, the answer is very simple, that is, to form the habit of exercising more!
Studies have shown that no matter what intensity of exercise, the risk of diabetes can be reduced. If regular exercise is carried out every day, the relative risk of diabetes can be reduced by 15% ~ 60%.
The key is that sports can be easily completed.
Exercise, there is no need to do it every day.
Although the key to sports is perseverance, it is meaningless to fish for three days and bask in the net for two days. However, you and I are all human beings. We persist in sports every day. Even if we have such perseverance, we may not have such time.
Therefore, the exercise can be carried out at intervals of one or two days, but not more than 3 days, otherwise the obtained exercise effects and benefits will be discounted.
Moreover, sports are not as tiring as we thought.
When it comes to sports, what comes to mind seems to be sweating and panting.
However, life is so short, why can’t you get along with yourself?
Moderate aerobic exercise is enough.
The reference standard for moderate intensity is: the heartbeat and breathing are accelerated during exercise, but they are not urgent and have no obvious fatigue.
Common sports include walking, jogging, cycling, swimming, aerobics, Taijiquan, square dancing, etc. You can also choose ball games, such as table tennis, bowling, badminton, etc.
The following two sports programs are recommended:
1. Do moderate intensity aerobic exercise 5 days a week for at least 30 minutes a day.
In other words, riding a bicycle on the way to work will finish the exercise.
What’s more, these 30 minutes can be carried out continuously or intermittently. When they are carried out intermittently, it is also beneficial to health to exercise for at least 10 minutes each time and accumulate to 30 minutes.
2. Carry out high-intensity aerobic exercise 3 days a week for at least 20 minutes a day.
At least 20 minutes of high-intensity aerobic exercise sounds like a long time, but it is also the time to listen to a few songs.
As soon as your eyes are closed and opened, they pass away.
Playing football, running fast and other high-intensity aerobic exercises are not impossible, but they are only suitable for young and middle-aged people without cardiovascular and cerebrovascular diseases.
In addition, you can also take out at least 2 days a week to do some anti-resistance exercises such as lifting dumbbells and pulling up the body. As long as the physical condition allows, keep exercising once a day, and the exercise effect is the most ideal.
However, don’t forget to do 5-10 minutes of preparatory activities before each exercise and at least 5 minutes of relaxation activities after the exercise.
Do you exercise well in what?
Having said so much, if you are already stirring, then you may wonder: should you exercise in the morning or at night?
At present, there is still a lack of favorable evidence on this issue. For ordinary people, there is no need to find a special time. What can feel comfortable.
However, most people think that evening exercise is better than morning exercise in reducing blood sugar, blood lipid, body weight and body fat content.
Especially for people with coronary heart disease or myocardial ischemia, morning exercise may lead to an increased risk of myocardial infarction or even sudden death, and morning fasting exercise may induce hypoglycemia.
Therefore, for those who want to control blood sugar, it is recommended to exercise 90 minutes after dinner to achieve the best effect of reducing blood sugar after dinner.
See here, if you have been sitting for more than half an hour, you may as well stand up and walk, jump and do some light activities, which is also beneficial.
Prevention of diabetes starts with refusing to be [lazy cancer]!
Editor: Karen
Author: Xu Naijia
This article is reproduced from the public number [Dr. Clove].
Source of cover photo: www.hizy.net Genuine Photo Library