Swimming and Tai Chi are more suitable for the exercise of hyperglycemic patients. Zhang Gong worked in a design institute. He usually worked very hard and worked hard at the office every day. Some time ago, the organization organized a physical examination. Zhang Gong’s report had a “small arrow” with a high blood sugar level that made him restless. "I am not 40 years old. I have diabetes at this age." Is there a lot of "small arrows" in the medical report? Are all diabetic? what can we do about it?

High blood sugar and diabetes

When the blood glucose level is higher than a prescribed level (fasting blood glucose >6.0 mmol/L or postprandial blood glucose >7.8 mmol/L), hyperglycemia develops. Hyperglycemia is also one of the most commonly described "three highs." Hyperglycemia is not necessarily diabetes, but diabetes must be high blood sugar. Diabetes is caused by a disorder in the body's endocrine system that leads to dysfunctional glucose metabolism. Hyperglycemia refers to high levels of sugar in the body's blood, and diabetes can cause high blood sugar. However, it is certain that diabetic patients have higher blood glucose levels, which is the commonality of the two.

Diabetes in the clinic is based on the diagnosis of hyperglycemia, fasting blood glucose and postprandial blood glucose levels. If the results of the 2 tests exceed the normal blood glucose levels (fasting less than 6.2, and eating less than 7.8 hours after the meal), then you should be aware that you may have diabetes.

The key to preventing hyperglycemia lies in people’s need to maintain a healthy lifestyle, a reasonable diet, proper physical activity, and avoid overweight, obesity, and excessive stress. People who are at high risk of diabetes must exercise perpetually, diet and body weight to avoid becoming a victim of diabetes.

Exercise can delay the onset of diabetes

Normal fasting blood glucose is 3.89 ~ 6.11 mmol / l, if the fasting blood glucose is higher than normal, but less than 7.0 millimol / l, can not wear a diabetes hat, this time should be for glucose tolerance test. What is human glucose tolerance? In layman's terms, the body's tolerance to glucose. Hospitals usually perform glucose tolerance tests on suspected diabetic patients. If the glucose level is between 7.8 and 11.1 mmol/L at 2 hours after serving glucose, it indicates that the body's ability to reduce glucose tolerance is reduced, which means that the body's sugar absorption and utilization ratio Normal people are bad. Also known as impaired glucose tolerance (IGT). Therefore, impaired glucose tolerance is a prelude to diabetes. In other words, the development from a normal person to diabetes must go through this phase of impaired glucose tolerance, which is called "prediabetes." Impaired glucose tolerance has no obvious discomfort but it cannot be taken lightly.

To prevent the progression of impaired glucose tolerance in people with diabetes and reduce complications, comprehensive interventions should be adopted. For this reason, we propose a step-by-step treatment procedure.

First diet adjustment, a reasonable diet. Most people with impaired glucose tolerance are eventually developing diabetes because they do not pay attention to dietary control and even overeating. Therefore, it is very important to attach importance to diet regulation in daily life. For example, attention should be paid to controlling the intake of carbohydrates, reducing the intake of food fats, especially animal fats, and increasing the intake of vitamins and cellulose in foods, which has a good effect on improving impaired glucose tolerance.

Followed by exercise therapy. To formulate a reasonable exercise program, people with impaired glucose tolerance should adhere to aerobic exercise, such as brisk walking, jogging, playing ball, fitness dance, climbing stairs, climbing, swimming, cycling and so on. Everyone can choose their own exercise program, morning and evening twice a day, every 30 to 60 minutes.

The benefits of exercise for controlling blood sugar

People who have been diagnosed with diabetes can improve their blood sugar by exercising, even to a completely normal level. This phenomenon is often seen when newly diagnosed or with a short duration of diabetes, so the patient often asks: Am I really diabetic or not? In this case, we answered that if you have ever been diagnosed with diabetes, you can say that Diabetes, but only through diet and exercise, blood sugar control is good, do not need to take drugs hypoglycemic. But we must pay attention to dietary control and exercise for a long period of time and monitor blood glucose closely. We should not think that we are not ill just because of a normal measurement and do not need to pay attention to diet and exercise. It can be seen that at any time, it must be remembered that exercise is an advantageous weapon for reducing blood sugar, and it is often economical and efficient.

Let's take a look at the research on diabetes prevention in sports around the world. These studies were conducted for different groups of people and different ethnic groups. The American Male Physician Study observed more than 20,000 male physicians in the United States in five years and found that people who exercised at least once a week had a 36% lower incidence of diabetes than those who exercised less than once a week. A similar nurse health study in the United States suggests that exercise can prevent 33% of people from developing diabetes. A Finnish study suggests that men exercise once a week can reduce the risk of diabetes by 64%. Such significant protection means that exercise is very important for prevention of human health.

The 571 people in Daqing of China who observed impaired glucose tolerance (IGT) observed for 6 years, suggesting that exercise can reduce the conversion rate of IGT to diabetes by 33%, and its exercise requirement is to walk for 30 minutes a day, and the exercise intensity is not great. The American Diabetes Prevention Study suggests that 150 minutes of exercise per week can reduce the incidence of diabetes by 58%. Most drugs, such as metformin, have a 31% reduction in the incidence of diabetes.

Remember the "35 July" Movement

Hyperglycemic people (including impaired glucose tolerance and diabetics) can improve their symptoms through exercise. So how is exercise science?

The benefits of exercise therapy are numerous, but these benefits depend on the rationality and scientific nature of the exercise program. The World Health Organization (WHO) puts forward: “The best sport is walking” and puts forward the “Three-Five-Five-Act” plan: walking 3 km or more per day, each walking time exceeds 30 minutes, and exercise less than 5 times per week, exercise intensity It is most appropriate to use the heart rate after exercise plus age equal to 170. In sports, you must sweat, but do not sweat; you need to breathe and you cannot breathe. People with abnormal glucose tolerance often have obesity and hyperlipidemia. Through exercise can reduce weight, so that the body's sensitivity to insulin, so that glucose tolerance back to normal.

1 , suitable for high blood sugar patients

When choosing a sport, you need to consider the patient's age, health status, and interests. In general, it is best for elderly patients to choose activities such as shadow boxing, walking, etc. that have a low amount of exercise. Middle-aged patients can undergo swimming, cycling, table tennis, badminton, and mountaineering. Those with heavier weight or combined knee arthritis should choose to swim. They can consume calories and do not increase the burden on the knee.

2 , how much exercise intensity is needed

The exercise intensity is also very important. It should be suitable for the body without obvious discomfort and no obvious feeling of fatigue the next day. People measure exercise intensity and usually use heart rate as a reference indicator. The formula for maximum heart rate for general healthy people is: 70%-80% of (220-age). However, patients with high blood glucose need to set different goals according to their own conditions. Older people with poor physical fitness can be set at 50% of maximum heart rate. For example, in a 60-year-old patient, if the patient is rarely physically active and has poor physical fitness, his exercise intensity should be 80 beats per minute (calculated as (220-60) x 50%).

3 , exercise frequency

Hyperglycemia patients insist on exercising, exercise at least 3 times a week. Because the number of exercises is too small, besides the inability to improve heart function and lung capacity, the physiological role of insulin in the body cannot be promoted. Because the sensitivity of insulin to exercise can only be maintained for 2 to 3 days, it is effective only if it is exercised 3 to 4 times a week.

4 , exercise time

Exercise time is closely related to exercise intensity. Experts suggest that each exercise should be 30 to 40 minutes, during which preparation activities include 5 to 10 minutes, more than 20 minutes of physical exercise, 5 to 10 minutes of relaxation. Preparatory activities and relaxation activities are necessary, and their purpose is to gradually adapt the body to movement and quiescence, to prevent bones, ligaments, muscles from injury and to return the internal organs to normal conditions.

5 , exercise time

One hour after a meal is the best time for exercise. For healthy people, there is no taboo in terms of exercise time. In patients with impaired glucose tolerance, blood glucose is inherently unstable, and it consumes energy during exercise, which in turn affects blood glucose, leading to greater fluctuations in blood glucose. If you do not eat in time, exercise is too large, it is easy to hypoglycemic coma in exercise. Experts suggest: "For hyperglycemia patients, as far as possible after 1 to 2 hours after a meal exercise." At this time the patient's blood glucose levels are relatively stable, combined with stomach food is also digested most, compared with the immediate movement after a meal, but also Not easy to hurt the stomach. It should be noted that patients should not exercise when insulin or oral hypoglycemic agents are most active, otherwise they may cause hypoglycemia. Some patients like to go out after exercise in the morning and go home for breakfast. This is wrong.

Exercise Therapy for Hyperglycemia: Recommended Graded Exercise Program

Proper exercise can help hyperglycemic patients to control blood glucose, delay the occurrence and development of complications; inappropriate exercise is counterproductive. Before starting the exercise, the patient should consult a doctor to understand and assess the physical condition, to determine the blood glucose level, the type of drug used and the risk of exercise, whether there are complications and the status of important organs, and then choose the exercise mode that suits them.

However, experts also pointed out that the age and physical conditions of hyperglycemia patients are different. Therefore, under the specific guidance of doctors, it is necessary to formulate sports treatment programs, not blindly exercise. Moreover, the main movement of hyperglycemic patients should be "aerobic exercise" with low intensity, slow rhythm, and fast heartbeating after exercise, including walking and Tai Chi.

Here we introduce several sports for high glucose patients to participate in -

The lightest exercise lasts for 30 minutes and consumes 90 kcal calories: walking, shopping, housework, and Tai Chi.

Mild exercise lasts for 20 minutes and consumes 90 kcal calories: dancing ballroom dancing, doing gymnastics, riding on flat ground, playing billiards.

The moderate exercise lasts for 10 minutes and consumes 90 kcal calories: climbing, flat jogging, playing badminton, and climbing stairs.

Intensive exercise lasts for 5 minutes and consumes 90 kcal calories: jumping rope, swimming, weightlifting, and playing basketball.


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