05/07/2022
Exercise regimen suitable for diabetics
1. Benefits of Exercise for Diabetics
The expected effect of any diabetic patient is that exercise can lower blood sugar. This mechanism works in two ways as follows:
First, exercise has the effect of increasing the sensitivity of cells to insulin . This is a hormone that helps transport sugar into cells and helps lower blood sugar. This means that the cells are better able and more efficient to use insulin to absorb sugar from the blood to use as energy for the body.
Second, exercise stimulates your muscles to absorb and use sugar for energy even without an increased need for insulin.
It is for these two reasons that exercise not only lowers blood sugar in the short term, but if followed a long-term exercise routine also contributes to lower A1C levels.
In addition, exercise is also an important measure in preventing many of the leading complications of diabetes, especially cardiovascular disease. There have been several studies that have shown that regular physical activity lowers blood fat levels and blood pressure.
Daily exercise reduces headache syndrome
Regular exercise is very beneficial for diabetics
2. The most suitable exercise regimen for diabetics
Both Endocrinologists and Diabetic Endocrinologists recommend that physical activity be effective when it meets at least the following criteria:
At least two and a half hours of moderate to vigorous activity each week such as brisk walking, aerobics, swimming, or jogging.
Exercising two to three resistance sessions per week helps strengthen muscles, such as lifting weights or doing push-ups.
Do not go more than two days in a row without any physical activity.
Do not sit for a long time continuously for more than 30 minutes a day.
Incorporate flexibility exercises together as your own habits or preferences.
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3. Exercise regimens suitable for diabetics
3.1. Go for a walk (or go for a walk)
Anyone with diabetes who is still able to walk can still easily do this. All you need is a good pair of shoes and some space to walk.
Walking is probably one of the simplest activities that is most recommended and easiest for people with type 2 diabetes . Walking briskly to get your heart rate up is as good as aerobic exercise, and studies have shown that walking has the same benefits as people with diabetes who engage in aerobic activity at least three days a day. week.
3.2. Nursing practice
Tai Chi is a series of movements performed slowly and comfortably for more than 30 minutes. The history of tai chi was born and practiced for many centuries.
Tai Chi is an ideal form of exercise for people with diabetes who have limited exercise capacity. Even gentle movements like it are considered exercise and also reduce the risk of falls, reduce stress, improve balance as well as reduce nerve damage caused by diabetes complications.
3.3. Fitness
The benefits of weight training not only for people with diabetes but also for everyone has long been recognized. This is because weight training builds muscle mass, which is important for people with diabetes to increase sugar intake.
A schedule of resistance exercise or weight training at least twice a week is considered ideal for people with diabetes. However, remember to always schedule a rest day in between weight training days, alternating training with other exercises on those days, so that the development of muscle groups is balanced throughout the body.
3.4. Yoga
Some research shows that if you have diabetes, practicing yoga can still benefit you in different ways. Yoga can still help reduce blood fat, fight insulin resistance, and improve nerve function.
One of the advantages of yoga as an exercise is that you can do it as many times as you want, the more the better. At the same time, similar to practicing tai chi or tai chi, yoga is also a great stress reliever for diabetics as the physiological mechanism has shown that the higher the stress level, the lower the blood sugar level. Blood will also increase.
3.5. Swimming
Swimming is also considered a full-body aerobic exercise and an ideal exercise for people with diabetes. The outstanding benefit of swimming is that it does not put pressure on the large joints when the problem of osteoarthritis is proportional to age. Swimming also frees up the legs compared to other forms of exercise, such as walking or jogging.
Besides, because diabetes will also reduce blood flow to the small blood vessels of the extremities, there may be loss of sensation in the feet, people with diabetes must avoid foot injuries, even small cuts or blisters, as they can be slow to heal and susceptible to infection. Therefore, a special type of shoe that should be used in the pool area can help prevent foot scratches and reduce the risk of slipping.
3.6. Cycling on the spot
Cycling with an exercise machine is also a form of aerobic exercise. During exercise, your heart needs to work harder, increasing the number of heartbeats and cardiac output, and the lungs will also work better.
A stationary bike is ideal for people with diabetes because it allows them to exercise at home, no matter the weather. In addition, this method helps them not to worry about the risk of falling or injury. Besides, the leg activities when cycling also improve blood flow to the legs, helping blood flow better.
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