The weather is cold in winter, and diabetics often consult the problems that should be paid attention to when exercising, so how should "sugar friends" grasp the intensity of exercise in winter?How long is it appropriate to exercise?What kind of exercises are good to do?
In this episode of "Dahe Online Appointment", Yang Junpeng, deputy chief physician of the Department of Endocrinology of Henan Provincial People's Hospital, was invited to share the benefits of regular exercise and introduce some precautions for winter "sugar friends" exercise.
The principle of the "sugar friends" movement: step by step, do what you can, and persevere.
For 'sugar friends', exercise can improve blood sugar control, increase insulin sensitivity, promote fat burning, improve cardiorespiratory fitness, enhance social resilience, and enhance mental health. At the beginning of the interview, Yang Junpeng pointed out the many benefits of sports.
However, inappropriate exercise can increase the incidence of hypoglycemia and worsen glucose metabolism disorders. "So 'sugar friends' need to exercise under the guidance of professionals. She said.
Whether it is suitable for exercise or not varies from person to person. In Yang Junpeng's view, patients with type 2 diabetes with stable disease control have stable blood sugar, no hypoglycemia, no serious complications, and are suitable for exercise. People with type 2 diabetes who are overweight can lose weight by exercising. Patients with type 1 diabetes can exercise when their blood sugar is stable, there is no hypoglycemia, no serious complications, and their condition is stable. Gestational diabetes mellitus in the stable stage, when the blood sugar is stable and the fetus is stable, can also be exercised appropriately to assist in lowering blood sugar.
If one of the following conditions exists, exercise may be dangerous not only if it is not beneficial. Yang Junpeng specially for everyone to "draw the key", she said, blood sugar fluctuations are large, obvious hypoglycemia, combined with various acute infections, combined with acute complications of diabetes, severe diabetic nephropathy, severe diabetic foot, severe fundus lesions, accompanied by cardiac insufficiency, arrhythmia, and aggravation after activity, new blood clots, hypertension is not controlled, and often have symptoms of cerebral insufficiency Diabetic patients, it is not recommended to exercise.
Yang Junpeng especially reminded diabetic patients that the general principle of exercise should be gradual, do what you can, and persevere.
Types of winter workouts: walking, tai chi, jogging, cycling.
Winter is the closed season of the year, and the body's metabolism level is relatively slow, so it is necessary to choose relatively low-intensity exercise according to age, physical condition, hobbies and environment. To this end, Yang Junpeng focused on recommending walking, tai chi, jogging, cycling and other types of exercise.
Yang Junpeng introduced that walking is the most respected exercise method by medical and sports experts. "Walking can enhance cardiovascular function, promote blood circulation, prevent heart disease, and lower blood pressure. It can also promote lung function, aid digestion, reduce weight, relieve mental stress, and regulate immune function. She said.
In addition, Tai Chi can help regulate pranayama and practice qi, dredge meridians, and reconcile qi and blood. As the most popular aerobic metabolic exercise method, jogging has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing coronary heart disease, hypertension, arteriosclerosis, obesity, etc.
How to control the intensity of exercise?"Exercise intensity varies from person to person, and the simple way to calculate it is to measure it by heart rate. Maintain pulse rate (every minute) = 170 - age, this exercise intensity is the optimal exercise intensity. Yang Junpeng said, "The feeling of the body at the best exercise intensity is that the whole body is hot and sweaty, but not sweating profusely or panting, and can talk but cannot sing." ”
She listed the energy consumed by common exercise methods, and the lowest intensity exercise was walking, shopping, doing housework, tai chi, etc., which consumed 90 kcal for 30 minutesLow-intensity exercises include ballroom dancing, gymnastics, and cycling, and the exercise consumes 90 kcal for 20 minutesMedium-intensity exercise includes climbing, jogging, playing badminton, going up stairs, etc., and the consumption of 10 minutes of exercise is 90 kcal;High-intensity sports include skipping rope, swimming, weightlifting, playing basketball, and 90 kcal for 5 minutes.
90 kilocalories is equivalent to eating two onions, a fist-sized bowl of rice, a chicken leg or a whole corn. She said.
So, how to arrange the duration and frequency of exercise?Yang Junpeng said that according to the principle of gradual progress, the daily exercise duration can be gradually increased from 5 minutes each time to 30 minutes each time. The frequency of exercise per week can be gradually increased from 1 to 5 times per week.
After a few months, exercise reaches at least 150 minutes per week, which can be divided into 5 days and 30 minutes at a time. Yang Junpeng said.
Exercise precautions: The pre-, during, and post-exercise phases are different.
The weather is relatively cold in winter, and the 'sugar friends' try to avoid outdoor exercise in the early morning or late at night, which is easy to catch a cold, and the cold weather stimulates blood vessel constriction, which is easy to induce cardiovascular and cerebrovascular diseases. Yang Junpeng reminded.
The main purpose of "sugar friends" exercise is to better control blood sugar, so Yang Junpeng recommends exercising after meals. "The best time to exercise is to start exercising about 1 hour after eating the first bite of food, when blood sugar is high and hypoglycemia is not easy to occur during exercise. She said.
In addition, it should also be noted that the timing of exercise is relatively fixed, such as Xi after breakfast, try to exercise after breakfast, to develop regular exercise Xi. Do not exercise on an empty stomach, which is prone to hypoglycemia.
The three time periods before, during, and after exercise also have their own matters that should be paid attention to. Yang Junpeng said that before exercising, it is necessary to make full preparations, choose loose, warm, lightweight, breathable clothing, comfortable sports shoes, and breathable cotton socks. Wear the necessary protective gear, such as knee pads, ankle pads, etc. Choose a safe, tranquil and beautiful venue for exercise. Do a low-intensity warm-up exercise before exercising.
Try to monitor your blood sugar level once before exercising, when the value is 3It is not motile at 9mmol l, and when the value is 56mmol l should be added to the meal. You should also carry candy with you in case you need it in a timely manner. Yang Junpeng suggested.
During exercise, you should pay attention to how your body feels, pay attention to changes in heart rate and feelings, and master the intensity of exercise. If you are thirsty, drink a small amount of warm water. If you can't bring water with you, drink a glass of water before exercising and another after exercising. If you have low blood sugar, you can immediately take the candy you bring with you to replenish the sugar. If you have symptoms such as fatigue, chest tightness, breathlessness or leg pain, you should stop exercising immediately and rest in place. Yang Junpeng specially reminded that if the symptoms are not relieved after rest, you should seek medical attention in time.
Towards the end of exercise, you should do 5 to 10 minutes of recovery and tidying exercises, and gradually reduce the heart rate to the pre-exercise level, do not stop the exercise suddenly. Yang Junpeng suggested that you can rest for a period of time after exercising, take a shower after your heart rate drops to the pre-exercise level, and take a warm shower in winter. Monitor blood sugar once after exercise, grasp the pattern of exercise intensity and blood sugar changes, and reduce the exercise intensity appropriately if hypoglycemia occurs. Check your feet for redness, bruising, blisters, blood blisters, and infections, and be careful not to walk barefoot on the "stone health path".
In addition, Yang Junpeng also suggested that exercise causes an increase in appetite, and the time for eating and exercising should be reasonably arranged. When exercising together, inform family members of the location of exercise and inform companions of the treatment of hypoglycemia. (Li Dongbao, Wen Mukun, Yang Xinyang**, Wang Shuangfei, backstage, Liu Xiaoming, host).