How should people with diabetes exercise?

Exercise is a crucial part of diabetes management. Appropriate exercise can improve blood sugar control, enhance insulin sensitivity, and prevent complications. Diabetic patients need to use scientific methods to ensure safe and effective exercise.

Why is exercise especially important for people with diabetes?

Regular exercise improves the uptake and utilization of glucose by muscle tissue, directly lowering blood sugar levels. Long-term adherence can improve insulin sensitivity, reducing medication dosage. Exercise promotes fat metabolism, helps control weight, and reduces the risk of cardiovascular disease. Appropriate exercise can also improve blood circulation and prevent complications such as diabetic foot. It also helps relieve stress, improve sleep quality, and enhance overall well-being.

What types of exercise are suitable for people with diabetes?

Remember to choose the safest form of exercise. Brisk walking is a good choice; 30 minutes a day will yield significant results. Swimming puts less strain on joints and is suitable for overweight patients. Cycling effectively exercises lower limb muscles and improves peripheral circulation. Traditional exercises such as Tai Chi help improve balance.

Resistance training is equally important. Resistance band training is safe and convenient, and can work all major muscle groups. Light dumbbell exercises can strengthen the upper limbs and trunk. Bodyweight exercises such as wall squats and push-ups are suitable for home use. It is recommended to perform resistance training 2-3 times a week.

Flexibility and balance training should not be neglected. Perform 5-10 minutes of stretching exercises daily to improve joint flexibility. Balance exercises such as standing on one leg can prevent the risk of falls.

How to create an exercise plan?

initial stage, exercise for 10-15 minutes each time, gradually increasing to 30 minutes or more as you adapt. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week. Exercise should ideally be scheduled 1-2 hours after a meal, when blood sugar levels are higher. Each exercise session should include three parts: warm-up, main exercise, and cool-down.

What should you pay attention to before and after exercise?

Check your blood sugar level before exercise; if it's below 5.6 mmol/L, have a light snack. Prepare suitable athletic shoes and socks, paying special attention to your feet. Carry a diabetes identification card and emergency candy. Stay hydrated during exercise. Monitor your blood sugar again after exercise and observe your body's response.

In what situations should you adjust your exercise plan?

Exercise intensity should be reduced when blood sugar control is extremely unstable. Strenuous exercise should be avoided if retinal hemorrhage occurs. Patients with severe neuropathy should choose low-impact exercises. Patients with cardiovascular disease should exercise under the guidance of a doctor. Patients with renal insufficiency need to adjust their exercise volume according to their specific condition.

How to prevent sports-related complications?

Preventing hypoglycemia is key; if necessary, reduce the insulin dose appropriately before exercise. Avoid high-intensity exercise during the peak insulin action period. Patients injecting insulin should not inject it into the exercise site. Take care to protect your feet and carefully check your feet after exercise. Pay attention to the ambient temperature and avoid exercising in extreme weather.

What precautions should be taken when exercising for special populations?

Elderly patients with diabetes should focus on balance training to prevent falls. Patients with gestational diabetes need to exercise under the supervision of a doctor. Children and adolescents with diabetes must ensure safety during exercise. Patients who are bedridden for extended periods can perform exercises in bed.

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Editor: kiki Jia