(1) Pre-exercise preparation should be adequate
① First of all, you should go to the hospital to do a comprehensive examination, including blood sugar, glycosylated hemoglobin (or fructosamine), blood pressure, electrocardiogram, fundus, kidney function, heart function and neurological examination. If the age is already over 40 years, an exercise stimulation is advisable.
ECG after the test to determine if the heart function is suitable for exercise.
②It is important to discuss with your doctor whether your current condition is suitable for exercise, how much exercise is most appropriate, which exercise is more suitable, and what you should pay attention to during exercise.
③Choose well-fitting sports shoes and cotton socks, paying special attention to the airtightness and ventilation of the shoes, which can neither get in sand, stones or other things, nor ensure ventilation.
④Check the site where the exercise is to be carried out, the ground should be level, if it is carried out on the road, avoid traffic congestion on the road, it is better to have other people with you when exercising, let them know that you are a diabetic patient, and if there is an accident how to
What to do.
(2) Exercise in a gradual manner, exercise to comply with the three-part process
Warm up before exercise: Warm up for about 15 minutes before you exercise, so that you can move your muscles and avoid muscle strain. For example, before running or fast walking slowly stretch, kick the legs, and then walk slowly for about 10 minutes
Right, and then gradually accelerate the pace, until the heart rate reaches the required frequency.
② Exercise process: During the whole exercise process, muscles need more oxygen and glucose supply, so blood circulation is accelerated, heart rate is accelerated, respiration is deepened, small blood vessels are dilated, so as to ensure the supply of oxygen and glucose, which should generally be kept
Keep exercising for 20 to 30 minutes. However, when you just start the exercise program, you can keep exercising for 5 to 10 minutes, and then gradually increase the amount, usually within 1 to 2 months to extend the exercise time to 20 to 30 minutes.
③ Recovery process: when the exercise is about to end, it is best to do about 10 minutes of recovery exercise again, rather than suddenly stop. For example, when you jog for 20 minutes, then gradually change to brisk walking, slow walking, gradually slowing down the pace, then stretching, pressing the legs, and then
sit down and rest.
Diabetes exercise tips
1, choose the time of exercise: should be counted from the first bite of the meal after half to an hour to start exercise. Because of the high blood sugar at this time, exercise is less likely to occur hypoglycemia. Each exercise time: about 60 minutes, including the preparation time before exercise and after exercise
The recovery and finishing time. After reaching the intensity of exercise, we should insist on exercising for 30 minutes. The more suitable time of the day for exercise is generally in the morning or after work, not after a full meal or when hungry.
2, from stillness to movement, the body needs to gradually adapt. Therefore, before exercise, there should be 5 minutes of preparatory activities, such as activities of the upper and lower limbs, waist and abdomen. Running, to shoulder and neck preparatory activities. When you end the exercise, do not stop immediately, because the exercise
A large amount of blood gathered in the muscle tissue of the limbs during exercise, suddenly stop exercise, blood can not quickly return to the heart and produce temporary cerebral ischemia, will cause dizziness, nausea and even deficiency and other uncomfortable symptoms. Therefore, at the end of the exercise, should continue to make some
Walking, slow running and other relaxation activities, generally should last 5 minutes.
3. Do not talk or take a cold or hot bath immediately after exercise, but dry the sweat and take a warm shower when the pulse rate returns to normal.
4, should be closely observed after the movement of individual reflection, if each exercise after feeling good appetite and sleep, full of energy, early morning pulse rate is stable, and there is a gradual trend of slowing down, that the movement is appropriate. On the contrary, appetite and sleep after exercise is not good, should stop exercise
If, on the contrary, appetite and sleep are not good after exercise, you should stop exercising and receive medical examination. Patients with chronic complications should limit the amount of exercise; diabetes with blood glucose higher than 16.8 mmol/L and various acute complications should not be exercised to avoid danger.
5. Strictly observe the prescribed amount and pace of exercise. Patients with retinopathy should avoid strenuous running and jumping, bending and other movements to avoid retinal detachment.
6. Exercise must be combined with diet and medication, and the relationship between the three must be reasonably arranged to obtain the best therapeutic effect.
7, the best sports in a group. Not only can increase the interest, but also to avoid accidents when not timely detection and treatment.
When the activity, to carry a small amount of candy cookies to prevent hypoglycemia. Also prepare a first aid card, write your name, phone, address, and indicate: I am a type 2 diabetic, when I am weak, please put candy, cookies into my mouth; if I have been unconscious, please help send to a nearby hospital.