Exercise tips for diabetic patients
Exercise helps maintain body weight at a moderate level, healthy body, reduce blood sugar level, lower blood pressure, strengthen the heart, raise good cholesterol, reduce stress, etc.
However, how should diabetic patients exercise to achieve the best results?
1/ Select the types of exercises:
There are many types of exercises but only some kinds of exercises are good for people with diabetes. That kinds of exercises include: walking (outside or on the treadmill), jogging, swimming, cycling, Qigong and Tai Chi.
Depending on the age, physical and circumstances, the patient can choose one of those exercises to practice.
However, according to traditional medicine, walking is the best exercise for diabetes. It is so popular, simple and brings effective result. Besides, the doctors recommend that jogging is not better than walking because the body will be tired instead of helping the body relax as walking.
Walking has a connection with many body organs including the bones, muscles, tendons, and blood vessels. Walking massages organs indirectly. Walking makes muscles contract regularly, increases blood circulation and prevent the weakening of the heart.
Walking also improves respiratory function because while walking, the lung has to work harder to supply enough oxygen to the body. The most important for people with diabetes as walking regulate the metabolism in the body.
Generally walking helps reduce levels of blood sugar, consume energy, lose weight. Moreover, it also helps the body relaxed, calm and focused.
There are 4 types of walking, patients may choose bases on health status:
Type 1: Walk 60 to 90 steps per minute and walk about 30 to 60 minutes depend on the physical person. This is the most common type, good for health and promotes longevity.
Type 2: Swing the arms in a natural motion while walking briskly. This is great type for chronic diseases of the respiratory tract.
Type 3: Massage the abdomen while walking. This kind is good for dyspepsia, bloating and other chronic diseases of the digestive system.
Type 4: Pedestrian walking speed depends on heart rate. A person over the age of 60 has heart rate 119 beats per minute, the walking speed will be 110 steps per minute. Time to walk from 30 to 60 minutes, depend on physical strength. This kind of walking is for middle-aged and elderly people with obesity, hypertension and other heart diseases. This type will burn about 300 to 500 calories.
The patient should walk 4 days per week, within 30 to 60 minutes. The patients should walk when blood sugar level tends to rise, exactly 1 to 2 hours after a meal or in the morning before breakfast and take pills. The obese patients should walk 5 or 6 times a week within 30 to 60 minutes.
When you start walking, you should ask your doctor.
2/ When you shouldn’t exercise:
People with type 1 diabetes (this type depend on insulin) should stop exercising when blood sugar levels up to 250mg.
The patients with type 1 diabetes need to control urinary acetone before exercising. If the urine hasn’t acetone, they may continue to practice.
Moreover, people with diabetes also have to stop exercising when having illness (flu, injuries, infections, surgery ...).
3/ When to stop while exercising:
People with diabetes should stop exercising immediately if the following symptoms appear: chest pain, dizziness, drowsiness, unusual tiredness, irregular heartbeat, excessive sweating, and shortness of breath.
If symptoms last longer than 5 minutes, the patients should go to the doctor immediately after stopping exercising.
4/ Follow the principles while doing exercise:
Choose the favorite exercise.
Discuss with your doctor before doing exercise.
Avoid the team exercises.
Should do exercise with a friend to encourage and support each other.
Don’t exercise too much in the beginning, and then gradually increase to 30 to 60 minutes.
Bring food for diabetics to stay when blood sugar level gets too low.
Carry paper or card to prove yourself to be a diabetic patient.
Exercise at least an hour after meals.
Drink plenty of water during and after exercise.
Protect the feet by comfortable shoes. Check the feet every day, if the patients have wounds or skin blisters, it must be treated immediately to avoid complications.
==> In summary, exercise is very important for the regulation of blood sugar. If the patients do exercise properly, know when to stop practicing… the patients will need less and less medicine and avoid the complications of diabetes (complications such as eye, kidney, nerve, skin, arm, leg ...).
*** Good luck ***
[ Tee ]