Got diabetes, the doctor asked to insist on exercise. But outside the frozen hands and feet, people also some lazy, how to stick to it? Dr. Clove tells you about exercising in winter.
Selection of Sports Events
1. Aerobic Exercise
Aerobic exercise is good for the whole body, such as strengthening the heart and bones, reducing body pressure, improving blood circulation, lowering blood sugar and blood pressure, and reducing the risk of cardiovascular diseases.
The following aerobic exercises can be selected:
- When it is warm during the day, go out for a quick walk, or do indoor fixed bicycle swimming or water aerobic exercise rope skipping on the indoor treadmill for moderate housework.
Step 2: Strength training
Strength training also helps reduce blood sugar, while maintaining healthy muscles and bones and reducing the risk of osteoporosis or fracture. Even if the body is at rest, the more muscles, the faster the energy consumption.
Strength training can choose the following types:
- Gymnasium equipment exercises, or at home with the help of bottles filled with water to exercise aerobics and other muscle exercises, such as push-ups, abdominal curls, squats, horse steps, etc.
Exercise time
Aerobic exercise should be carried out at least five days a week for 30 minutes a day, and it is best to carry out aerobic exercise for more than 150 minutes a week.
If you can’t exercise continuously for 30 minutes at a time, you can change 30 minutes into 3 10 minutes, make full use of fragmented time exercise, and don’t give up just because you don’t have a complete time.
For example, you can choose to walk for 10 minutes after three meals. Or have a 15-minute aerobics before work and another 15-minute aerobics after work.
Therefore, in addition to aerobic exercise, strength training should be carried out at least twice a week, and it is recommended to do it for 15-20 minutes.
On weekends, you can take 1-2 days to do some sports you like, such as going out for an outing and playing ball games with friends.
Exercise intensity
- Medium intensity: you can speak normally during exercise, but you cannot sing. High intensity: you should gasp for breath during exercise.
It is suggested that diabetic patients should have moderate intensity training. High intensity training is easy to cause blood sugar fluctuation.
A slight sweat at the end of exercise is the most appropriate intensity.
Other Precautions
STEP 1 Warm up
Start with less intensity and wait for your body to warm up before starting formal exercise.
Step 2 Dress in Layers
The suggestion is to wear quick-drying clothes and windproof and warm-keeping clothes outside. If necessary, several more layers should be added or decreased at any time to prevent colds.
3. Replenish water in time
Prepare a thermos cup so that you can replenish some water at any time during exercise.
Step 4 Monitor your blood sugar
For those who do not have exercise habits, it is recommended to measure blood sugar before and after exercise at the beginning of exercise. Avoid hypoglycemia caused by excessive exercise. After forming habits, it is good to measure it once a week.
STEP 5 Develop Exercise Habits
Many people have this kind of feeling, accustomed to sports, it is very uncomfortable not to move for a few days. Habit can be the driving force to promote long-term persistence. Persistence in sports will definitely yield unexpected results!
Still hesitating, what, move!