Endurance and resistance training exercises such as walking, yoga, tai chi, swimming, and jogging help control blood sugar and reduce the risk of diabetes complications.
MSc. Dr. Do Truc Anh, Department of Endocrinology - Diabetes, Tam Anh General Hospital, Ho Chi Minh City, said that the main goal of diabetes treatment is to control blood sugar well. The fasting blood sugar index of people with type 2 diabetes needs to reach 80-130 mg/dl or 4.4-7.2 mmol/l; the blood sugar index two hours after eating should be below 180 mg/dl or 10 mmol/l and the HbA1c index (average blood sugar in 2-3 months) below 7%.
Along with medication and dietary changes, exercise plays an important role in controlling blood sugar. Regular exercise helps the body become more sensitive to insulin - a hormone that helps cells in the body use blood sugar for energy. As a result, patients can control blood sugar better, reduce the risk of cardiovascular disease, nerve damage, maintain a suitable weight, lose weight, sleep better and be happier, improve memory, reduce cholesterol...
Dr. Truc Anh said that exercise combined with weight loss has been proven to reduce the risk of type 2 diabetes by about 58% in people at high risk. Below are some types of sports that people with diabetes can refer to.
Endurance exercises such as walking, jogging, cycling or swimming... increase heart rate and breathing rate. Performing endurance exercises helps diabetics improve cardiovascular and respiratory health, reduce insulin resistance, improve blood sugar, blood pressure and blood lipids.
People with diabetes can do at least 150 minutes of endurance exercise per week, ranging from moderate (50-70% of maximum heart rate) to vigorous (over 70% of maximum heart rate). Exercise at least three days a week and do not have two consecutive days of inactivity. However, patients should also exercise according to their health condition, and can consult a doctor.
People exercising in Hanoi. Illustration photo: Giang Huy
Resistance training includes exercises with free weights, weight machines, body weight, or elastic resistance bands. Benefits of resistance training include increased muscle mass, bone mineral density, insulin sensitivity, blood sugar control, and blood pressure. Resistance training should be performed 2-3 times per week.
Activities such as tai chi and yoga combine flexibility, balance and resistance work to improve range of motion around joints. They are suitable for older people with diabetes, helping to improve balance and reduce the risk of falls by improving balance and gait. This group should do flexibility and balance exercises 2-3 times per week.
Before exercising, people with diabetes should pay attention to checking their blood sugar levels before and after exercise to see how their body reacts. Warm up before exercising and relax for 5 minutes after exercising. Drink enough water to avoid dehydration.
Doctor Truc Anh advised patients to prepare candy, glucose tablets or some fruit juice to prevent hypoglycemia after exercise.
Dinh Tien
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