Sitting in front of the computer during the day, going home at night, watching TV and playing with mobile phones at home after meals are the life portrayal of many urbanites nowadays.
At this rate, many people may develop diabetes.
Dr. Clove didn’t scare you, it was really [for a reason].
The lazier one is, the more likely one is to get diabetes.
Why do people get diabetes? There are three driving forces behind it: genetic factors, environmental factors and behavioral factors.
Heredity is innate, and we cannot change the environment for a while, so we will focus on behavioral factors.
The so-called behavioral factors are mainly related to lifestyle, and lack of exercise is a very important one.
If you don’t exercise for 6 months, your weight, waist circumference, body fat distribution and blood lipid all increase to different degrees, while your insulin sensitivity and body health index all show a downward trend, which leads to a consequence-
The risk of developing diabetes is greatly increased, especially type 2 diabetes.
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.
Who should exercise more?
The answer to this question is, of course… everyone.
However, who needs exercise relatively more? Of course, people who are prone to type 2 diabetes.
This group of people generally meets any one or more of the following conditions:
- Age ≥ 40 years old; There has been an increase in blood sugar, but it has not yet reached the diabetes standard. Overweight (BMI ≥ 24 kg/m2) or obesity (BMI ≥ 28 kg/m2), BMI = body weight (kg) ÷ height 2 (m2); Abdominal obesity, i.e. Male waist circumference ≥ 90 cm, female waist circumference ≥ 85 cm; Sitting in the office for a long time or watching TV for a long time every day; Parents, children and brothers and sisters with parents have type 2 diabetes. Women with a history of gestational diabetes or polycystic ovary syndrome; Hypertension or hyperlipidemia; Have a history of coronary heart disease or stroke; Long-term treatment with antipsychotic drugs or antidepressants.
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%.
Do you exercise well in what?
First, let’s talk about the time period of exercise.
There is still no strong evidence as to whether to exercise in the morning or at night. For ordinary people, there is no need to find a special time. What can feel comfortable. (As long as it is not bedtime exercise that affects the rest at night.)
However, most people think that night 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, at which time the effect of reducing blood sugar after exercise meal is the best.
What kind of sports is better?
Moderate intensity aerobic exercise is better.
What is [medium] strong? Here are some reference standards for everyone: during exercise, the heartbeat and breathing are accelerated, but they are not urgent and there is 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.
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, it can also cooperate with some anti-resistance movements, such as lifting dumbbells and pulling up the body.
How many times a week is it good to exercise?
The key to sports is persistence. Three days of fishing and two days of net drying are meaningless.
It is recommended to carry out moderate intensity aerobic exercise 5 days a week for at least 30 minutes a day, or high intensity aerobic exercise 3 days a week for at least 20 minutes a day.
In addition, take out at least 2 days a week to do anti-resistance exercise. As long as the physical condition allows, keep exercising once a day, and the exercise effect is the most ideal.
If it is not possible, the exercise can be carried out at intervals of one or two days, but not more than 3 days, otherwise the exercise effects and benefits already obtained will be discounted.
It is necessary to explain [at least 30 minutes of moderate intensity exercise every day]. These 30 minutes can be carried out continuously or intermittently. When intermittently carried out, at least 10 minutes of exercise each time and a total of 30 minutes are also beneficial to health.
Also, you can’t eat hot tofu in a hurry. 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.
If you spend half an hour sitting quietly in front of a computer or TV, remember to stand up, walk, jump and do some light activities, which will also help prevent diabetes.