Diabetic movement principle

Regular exercise: The number of exercises per week should be more than 3 times, the number of times should be fixed, it is best to start exercise 1 hour after the meal.

 

Quantitative exercise: Each exercise time is between 30 minutes and 1 hour. The time should be fixed.

 

Exercise: Do aerobic exercise (inhaled oxygen to meet the needs of physical oxidation during exercise), the amount of exercise should not be too large. Heart rate = 170-age is appropriate (eg 60 years old, heart rate = 170-60 = 110 beats/minute). However, those with heart disease, respiratory system diseases or other serious diseases are not suitable for this formula. These people must do their best to avoid flustered, angina, dyspnea and general malaise.

 

Do body exercises such as walking, jogging, doing exercises, playing tai chi, tai chi swords, dancing, and twisting yangko to get the whole body to exercise. Housework is often based on local movements and cannot replace body movements.

 

Exercise intensity: The exercise intensity of diabetics varies from person to person and the appropriate exercise intensity estimation method:

 

Method one: Conversational test: The degree to which the exercise can be just enough to talk naturally also means that the exercise intensity is more appropriate. If there is difficulty in talking during exercise, it means that the exercise intensity is too high and the exercise intensity should be reduced.

 

Method two: Monitor heart rate: In exercise, the heart rate is within 10% of the best heart rate, which is the proper exercise intensity. The best heart rate = (220 - age - resting heart rate) x 0.5 + resting heart rate.

 

Method 3: Whole body feeling: After exercise, there is slight sweat, appetite, good sleep, fatigue, muscle soreness disappears after the rest, and the next day is full of physical strength, indicating that the amount of exercise is appropriate.

 

During exercise, patients should monitor blood glucose changes at any time and adjust exercise intensity at any time. If the blood sugar is stable, the condition changes to a good direction, there is no obvious sense of fatigue after exercise, its intensity can be gradually increased, the exercise time is gradually extended from 20 minutes to 60 minutes, the number of exercise per week increased to 3-4 times. Note that the exercise heart rate should not exceed the upper limit of the appropriate exercise heart rate, ie (220 - age) x 85%. If there is a large fluctuation in blood glucose during the exercise, the condition has aggravating tendency, and after the exercise is obviously feeling tired, etc., you should reduce the exercise intensity or stop exercising immediately.

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