Diabetic patients pay attention to in their daily exercise?

Exercise is a crucial component of comprehensive diabetes management. Regular exercise can effectively improve blood sugar control, reduce cardiovascular risk, and enhance overall health. People with diabetes need to master the correct techniques and precautions when exercising to ensure they achieve their exercise goals safely and effectively.

Why is exercise especially important for people with diabetes?

Exercise significantly improves insulin sensitivity and promotes glucose uptake and utilization by muscle tissue, thereby lowering blood sugar levels. Regular exercise helps reduce weight, decrease visceral fat accumulation, and improve abnormal lipid metabolism. Long-term exercise can enhance cardiovascular function, lower blood pressure, and prevent diabetic complications. Exercise also relieves stress, improves sleep quality, and enhances well-being.

What types of exercise are suitable for people with diabetes?

Aerobic exercise is a core component of any diabetes exercise regimen. Brisk walking is the safest and easiest option; 30 minutes daily can be effective. Swimming is gentle on joints and suitable for those with obesity or arthritis. Cycling effectively strengthens lower limb muscles and improves circulation. Traditional exercises like Tai Chi can help improve balance and coordination.

Resistance training is also essential. Using elastic bands is safe and convenient, perfect for home use. Lightweight dumbbell exercises can strengthen upper body and trunk muscles. Bodyweight exercises like wall squats and push-ups require no equipment and are easy to perform. It's recommended to perform resistance training two to three times a week, performing eight to ten exercises and 10 to 15 repetitions of each exercise.

Flexibility and balance training should also be incorporated into a daily routine. Stretching exercises for 5 to 10 minutes daily can improve joint mobility. Balance exercises, such as standing on one leg, can help prevent falls and are particularly helpful for older people with diabetes.

How to develop a personalized exercise plan?

Exercise intensity should be increased gradually, starting at a low intensity and gradually increasing. Initially, exercise for 10 to 15 minutes each time, increasing to at least 30 minutes after adaptation. The recommended frequency of exercise is at least 150 minutes of moderate-intensity aerobic exercise per week, divided into 3 to 5 sessions. Exercise should be scheduled 1 to 2 hours after a meal, when blood sugar levels are higher and hypoglycemia is less likely to occur. An exercise plan should include a warm-up, the main exercise, and a cool-down, each lasting 5 to 10 minutes.

What should you pay attention to before and after exercise?

Check your blood sugar level before exercise. If it's below 5.6mmol/L, eat a meal. If it's above 16.7mmol/L, postpone exercise. Wear appropriate exercise shoes and socks, paying special attention to foot care. Carry a diabetes identification card and emergency candy to prevent hypoglycemia. Stay hydrated during exercise, drinking about 150ml of water every 15 to 20 minutes. Check your blood sugar again after exercise to monitor your body's response and adjust your treatment plan accordingly.

In what situations does it need to adjust the exercise plan?

Exercise intensity should be reduced if blood sugar control is extremely unstable. Avoid strenuous exercise if retinal hemorrhage or proliferative retinopathy is present. Those with severe neuropathy should choose low-impact exercises. Patients with cardiovascular disease should develop an exercise plan under the guidance of a physician. Patients with renal insufficiency should adjust their exercise intensity based on their specific condition.

How to prevent exercise-related complications?

Preventing hypoglycemia is key. If necessary, reduce your insulin dose before exercise. Avoid high-intensity exercise during the peak insulin action period. Patients who inject insulin should avoid injecting into the area of exercise to avoid accelerated absorption. Protect your feet carefully and inspect them carefully after exercise to detect blisters or damage. Pay attention to ambient temperature and avoid exercising in extremely cold or hot environments.

What are the exercise precautions for special groups of people?

Elderly patients with diabetes should focus on balance training to prevent falls. Patients with gestational diabetes should engage in moderate exercise under close medical supervision. Children and adolescents with diabetes should ensure that exercise is both enjoyable and safe. Bedridden patients can engage in bed exercises under a doctor's guidance.

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Editor: kiki Jia