"357" exercise helps you control blood sugar

       Hyperglycemia and diabetes

　　When the blood glucose value exceeds the specified level (fasting blood glucose>6.0mmol/L or postprandial blood glucose>7.8mmol/L), hyperglycemia will occur.

　　Hyperglycemia is also commonly known as one of the "three highs".

　　Hyperglycemia is not necessarily diabetes, but diabetes must be hyperglycemia.

　　Diabetes is due to endocrine system disorders, leading to glucose metabolism dysfunction.

　　Hyperglycemia is hyperglycemia, and diabetes can cause hyperglycemia.

　　But it is certain that the blood sugar level of diabetic patients is very high, which is very common.

　　The clinical diagnosis of diabetes is based on high blood glucose level, fasting blood glucose level and blood glucose level two hours after meal.

　　If the results of both tests are higher than the normal blood glucose level (lower than 6.2 on an empty stomach and lower than 7.8 two hours after a meal), please be aware that you may have switched to diabetes.

　　The key to prevent hyperglycemia is to maintain a healthy lifestyle, proper diet, proper physical activity, and avoid overweight, obesity and excessive mental stress.

　　In order to avoid becoming a victim of diabetes, people at high risk of diabetes should stick to exercise, diet and weight control.

　　Exercise can delay the onset of diabetes

　　The fasting blood glucose of normal people is 3.89~6.11 mmol. If the fasting blood glucose of patients is higher than normal, but less than 7.0 mmol/l, it is not considered as diabetes. At this time, glucose tolerance test should be performed.

　　What is glucose tolerance in human body?

　　Generally speaking, it is through the human body's tolerance to glucose.

　　The hospital usually tests the glucose tolerance of patients with suspected diabetes. If the glucose tolerance test occurs and the blood glucose level within 2 hours after taking sugar is between 7.8 and 11.1 mmol/L, it indicates that the body's ability to tolerate sugar is decreasing, which means that the body's absorption and utilization of sugar is worse than that of normal people.

　　Also known as impaired glucose tolerance (IGT).

　　Therefore, impaired glucose tolerance is a prelude to diabetes.

　　That is to say, the development of diabetes from a normal person must go through the stage of impaired glucose tolerance, which is called "pre diabetes".

　　Hypoglycemia does not significantly reduce discomfort but should not be taken lightly.

　　In order to prevent the patients with low glucose tolerance and low blood glucose from developing into diabetes and reduce complications, comprehensive intervention should be carried out and step by step treatment steps should be taken.

　　First of all, adjust your diet and eat reasonably.

　　Most people with abnormal glucose tolerance do not pay attention to diet control, or even overeat, and eventually develop diabetes.

　　Therefore, it is very important to pay attention to diet regulation in daily life.

　　For example, attention should be paid to controlling the intake of carbohydrates, reducing the intake of food fat, especially animal fat, and increasing the intake of vitamins and cellulose in food, which will have a good effect on improving the abnormal sugar tolerance.

　　Second, use exercise therapy. Formulate a reasonable exercise program. People with low sugar tolerance should adhere to aerobic exercise, such as fast walking, jogging, playing ball games, fitness dancing, climbing stairs, climbing mountains, swimming, cycling, etc.

　　Everyone can choose an exercise plan that suits him/her. Every morning and evening, 30 to 60 minutes each time.

　　Benefits of exercise on blood sugar control

　　People who have been diagnosed with diabetes can improve their blood sugar through exercise, even to a completely normal level.

　　This phenomenon can often be seen in newly diagnosed diabetes or in a short period of time. Therefore, patients often ask: Am I diabetic?

　　In this case, the answer is: once diagnosed with diabetes, they say they have diabetes, but they just need to eat and exercise, and their blood sugar management is well controlled, so they don't need to take medicine to reduce blood sugar temporarily.

　　However, we must pay attention to the quality control of life and diet and exercise for a long time, and closely monitor blood sugar. We should not assume that we are not ill just because the results of the measurement are normal for a while, and we don't need to pay attention to diet and exercise any more.

　　It can be seen that at any time, it is important to remember that exercise is a favorable weapon for reducing blood sugar, and it is often economical and efficient.

　　Take a look at the research on diabetes prevention around the world.

　　Remember the "Three Five Seven" Movement

　　Hyperglycemic patients (including those with glucose intolerance and diabetes) can improve their symptoms through exercise.

　　So how to move scientifically?

　　Sports bring a lot of benefits, but these benefits depend on the rationality and scientificity of sports project arrangement.

　　The World People's Health Service Organization (WHO) proposed that "the best sport is walking", and proposed the "357" plan: we need to walk more than 3 kilometers every day, each time we walk for more than 30 minutes, and exercise at least five times a week. The intensity of exercise training is best based on the heart rate after exercise plus age greater than or equal to 170.

　　In sports, you should not sweat, and do not sweat profusely; We should not be short of breath.

　　Obesity and hyperlipidemia are common in patients with impaired glucose tolerance.

　　Exercise can reduce the patient's weight, increase the body's sensitivity to insulin, and restore the glucose tolerance to normal.

　　1. Suitable for exercise of patients with hyperglycemia

　　The age, health status and interest of patients should be considered when selecting sports. Generally speaking, elderly patients had better choose activities with low exercise volume such as shadowboxing and walking. Middle aged patients can swim, bike, table tennis, badminton and mountain climbing; Those with heavy weight or knee arthritis, it is better to choose swimming, which can not only consume calories, but also will not increase the burden on the knee.

　　2. How much exercise intensity is required

　　It is also important to grasp the intensity of exercise, and it is appropriate to have no obvious discomfort and no obvious fatigue feeling the next day. People usually use heart rate as a reference index to measure exercise intensity.

　　The maximum heart rate formula of general healthy people is 70%~80% of (220 age).

　　But patients with hyperglycemia should set different goals according to their own conditions.

　　Older people with poor physical fitness can be set at 50% of the maximum heartbeat.

　　For example, if a 60 year old patient seldom exercises and has poor physical fitness, his exercise intensity should be 80 beats per minute (calculated as (220-60) 50%).

　　3. Motion frequency

　　Patients with hyperglycemia should exercise at least three times a week.

　　Because the number of exercises is too small, it can not improve the heart function and vital capacity, nor can it promote the physiological role of insulin in the body.

　　Because insulin sensitivity to exercise can only be maintained for 2-3 days, it is only effective to exercise 3-4 times a week.

　　4. Exercise time

　　Exercise time is closely related to exercise intensity.

　　Each exercise should take 30~40 minutes, including 5~10 minutes of preparation, more than 20 minutes of physical exercise, and 5~10 minutes of relaxation.

　　The preparation and relaxation activities are necessary to make the body gradually adapt to the movement and static state, avoid injury to bones, ligaments and muscles and restore the internal organs to normal state.

　　5. Sports opportunity

　　One hour after meal is the best time to exercise. For healthy people, there is no taboo on exercise time.

　　For patients with impaired glucose tolerance, blood glucose is inherently unstable, and energy will be consumed during exercise, which will affect blood glucose, so blood glucose will fluctuate more.

　　If you do not add food in time and exercise too much, it is easy to have hypoglycemic coma during exercise.

　　"For patients with hyperglycemia, exercise 1 to 2 hours after meals as much as possible." At this time, the blood sugar level of the patient is relatively stable. In addition, the food in the stomach is also digested more than half. Compared with the exercise immediately after the meal, it is not easy to hurt the stomach.

　　It should be noted that patients should not exercise when insulin or oral hypoglycemic drugs have the strongest effect, otherwise it may lead to hypoglycemia.

　　Some patients like to get up in the morning, take medicine, go out for exercise, and then go home for breakfast, which is wrong.

　　Exercise treatment of hyperglycemia: recommend graded exercise program

　　Proper exercise can help patients with hyperglycemia control blood sugar, delay the occurrence and development of complications; Improper exercise is counterproductive. Before starting exercise, patients should consult their doctors to understand and evaluate their physical conditions, determine the blood glucose level, the type of drugs used, the risk of exercise, whether there are complications and the functional status of important organs, and then choose their own exercise methods.

　　However, the age and physical conditions of patients with hyperglycemia are different. Therefore, a sports treatment plan must be formulated under the specific guidance of doctors, and blind exercise is not allowed.

　　Moreover, the main exercise mode of patients with hyperglycemia should be "aerobic exercise" with low intensity, slow rhythm and slow heart beat after exercise, including walking, shadowboxing, etc.

　　Here are some sports for hyperglycemia patients

　　The lightest exercise lasts for 30 minutes and consumes 90 kilocalories: walking, shopping, doing housework, and playing Taijiquan.

　　Mild exercise lasts for 20 minutes and consumes 90 kilocalories: social dance, gymnastics, flat cycling, billiards.

　　Moderate exercise lasts for 10 minutes and consumes 90 kilocalories: climbing mountains, jogging on flat ground, playing badminton, and climbing stairs.

　　The intensive exercise lasts for 5 minutes and consumes 90 kilocalories: rope skipping, swimming, weight lifting and basketball.

Shandong Zhushi Pharmaceutical Group Co., Ltd., founded in 2003, has more than 5000 registered employees. After years of development, it has developed into a diversified industrial cluster integrating medical devices, polymers, cosmetics, health food, daily necessities and biological reagent production, enterprise management consulting and training, real estate economy, pharmaceutical transportation, pharmaceutical printing, etc.

Adhering to the concept of life, health and happiness, the Group provides you with full chain health services.

HOT

NEW