A, the role of exercise therapy
Whether you are a diabetic or non-diabetic, regular physical activity will improve your overall health and help prevent heart disease. Physical exercise can improve the body’s energy metabolism level, thus helping to reduce excess weight, in addition, because physical exercise can consume blood sugar, therefore, the use of insulin at the same time supplemented by physical exercise can be more effective in the treatment of diabetes, the advantages of regular physical exercise so many that people sound a little unbelievable, physical exercise does have a surprising therapeutic effect. And, a growing body of research is further proving the benefits of physical activity.
One of the greatest benefits of regular physical activity, especially aerobic exercise, is that it improves cardiovascular and lung function by increasing blood circulation, thereby preventing heart disease and stroke. This is important for anyone, but especially for diabetics, who have a significantly higher than normal risk of atherosclerosis and other cardiovascular diseases, the kind of active exercise that makes breathing and heartbeat slightly deeper and faster, which promotes the flow of blood in the blood vessels. Physical exercise also helps to reduce blood cholesterol levels, and make the beneficial “high-density lipoprotein” increased.
In addition, physical activity removes glucose from the blood, and blood glucose levels drop significantly both during exercise and a few hours afterwards. This means that patients who are treated with insulin can reduce their insulin dosage and increase their diet during the time they are exercising. For patients with type II diabetes, regular exercise combined with a proper diet may allow them to control their blood sugar without insulin or oral medication, or may allow them to reduce the amount of medication they take. Sustained physical activity not only strengthens the body, but also improves the patient’s mental state. It allows you to lose excess fat and increase muscle flexibility and strength. For women, physical activity, especially weight-bearing activity, is good for protecting bone mass and preventing osteoporosis. At the same time, physical exercise can also relieve mental stress. Although physical exercise is not a cure-all, it is at least a very important treatment method.
Second, the development of exercise prescription
1, exercise intensity
Exercise intensity is the core of the quantification and scientific exercise prescription, exercise intensity is expressed in relative intensity, using the maximum exercise capacity, that is, the maximum oxygen consumption of % said. Maximum oxygen consumption % detection is complicated, clinical use of estimated exercise pulse rate.
Three, the type of exercise
Aerobic exercise: walking, jogging, alternating walking and running, swimming, cycling, skating, rowing, jumping rope, walking up and down the stairs, walking car, activity plate, etc.
Stretching exercise: radio gymnastics, taijiquan, taiji sword, qigong, five-animal play, eight-danjin, fitness disco, etc.
Strength exercise: take moderate intensity strength training with major muscle groups involved, 8-10 sets each time, 8-12 repetitions per set.
Fourth, the timing and frequency of exercise
Exercise timing and diet are closely related. Fasting exercise is prone to hypoglycemia, immediately after the meal exercise affects digestion, absorption, so advocate an hour after the meal is more appropriate. The frequency of exercise varies from person to person, generally at least 3 times a week, and those who are in good health or have the habit of exercising should insist on exercising daily.
Five, the duration of exercise
Medium-intensity exercise to consume 80 kcal of energy per 10 minutes is appropriate, generally 20 minutes of activity after meals, 2-3 times a day. Walking 30 minutes to consume 100 kcal of energy, walking 30 minutes a day, a year can reduce weight 4 kg. Brisk walking, cycling, swimming for 30 minutes can consume 150 kcal of energy, dancing for 30 minutes can consume 165 kcal of energy, ball games for 20 minutes can consume 135-170 kcal of energy.
Most people with type 2 diabetes, especially those who are obese and have blood glucose below 16.7 mmol; people with type 1 diabetes, stable condition, fasting blood glucose below 11.1 mmol, receiving insulin therapy; people with diabetes combined with pregnancy and gestational diabetes, heart rate <120 beats/min and body temperature <37 degrees, can exercise with low intensity.
VII. Contraindications to exercise therapy
Severe type 1 diabetes mellitus; diabetes mellitus with acute metabolic disorders; diabetes mellitus with chronic serious complications; unstable condition, fasting blood sugar above 16.7 mmol; diabetes mellitus with infections; cardiac, pulmonary, hepatic and renal insufficiency.
VIII. Precautions for exercise therapy
Conduct physical examination before exercise; choose the appropriate form of exercise; appropriately grasp the amount of exercise; adhere to the principle of safety first.
Select the appropriate form of exercise for.
1, type 1 diabetes or type 2 diabetes elderly patients are suitable for low-intensity activities (walking, tai chi, going down the stairs, cycling on flat roads, light housework, table tennis, badminton, etc.)
2, type 2 diabetes obese people suitable for medium-intensity forms of exercise (jogging, stairs, ramp cycling, hiking, etc.)
3, mild diabetes or severe obesity weight loss can be high-intensity or confrontational exercise (heavy physical labor, weight lifting, sports competitions, etc.).
Nine, how to exercise
Exercise should be gradual, the amount of exercise from small to large. The exercise process should follow a three-step process to arrange.
Pre-exercise warm-up: before the formal exercise to do 15 minutes of warm-up activities, such as stretching, leg lifting, slow walking, etc. to make the muscles move first, to avoid muscle strains.
Exercise process: should be maintained for 20-30 minutes, but in the beginning can be gradually increased from 5-10 minutes to 20-30 minutes.
Relaxation recovery process: After the exercise, do not suddenly stop, it is best to do another 10 minutes of relaxation exercise, gradually slow down the pace, and then sit down to rest.
Exercise attire considerations: hot climate should wear light, sweat-absorbing cotton woven clothing. When the climate is cold, wear thin multi-layer clothing, to facilitate the movement of overheating, layer by layer off, to prevent the onset of colds; to wear a hat, gloves, to prevent accidental sports injuries. When the climate is humid, you should wear multiple layers of clothing, nylon clothing and leather shoes.