Exercise and diabetes The best exercises to treat diabetes

Is there a significant relationship between exercise and diabetes and exercise helps control diabetes? Fortunately yes; Treatment of diabetes with exercise is possible in different ways, and you are taking a big step towards health by entering your daily program.

If you have only used medications for diabetes to treat diabetes, we suggest you go with us to tell you more about exercise and diabetes and the effect of exercise on diabetes.

What is diabetes and what are the symptoms?

Diabetes is a serious disease in which your blood glucose levels are very high. This can happen in three ways:

• Your body does not produce enough insulin;
• Insulin produced by the body, not effective;
• When your body cannot produce insulin at all.

Diabetes has two main types of diabetes: Type 1 and Type 2. Other types of diabetes include Pregnancy diabetes Some women may develop it during pregnancy. Many other rare types of diabetes like Type 1 And Hidden autoimmune diabetes There is also in adults (Lada). Diabetes, like any other disease, has certain symptoms and symptoms. Common symptoms of diabetes include:

• Blurred vision
• Continuous thirst
• Weight loss without effort
• Itching or thrush
• Frequent urination, especially at night
• Feeling too much fatigue
• Late recovery of cuts and wounds

The effect of exercise on diabetes

To better understand the relationship between exercise and diabetes, it is important to do what kind of diabetic you have. Type 1 diabetes and type 2 diabetes each have certain characteristics and specific exercises are suitable for them. Below are the recommended exercises for each of these two types.

Type 1 exercise and diabetes

What is the relationship between exercise and type 1 diabetes? Exercise can play an important role in maintaining the overall health and support of people with type 2 diabetes. According to the American Diabetes Association (ADA), most adults with type 2 diabetes should have at least 5 minutes of moderate to severe aerobic exercise per week. You can start with this amount and gradually increase the frequency, duration and intensity of exercise.

Suitable exercises and exercises for people with type 2 diabetes include swimming, aerobics, cycling. Be sure to control blood sugar before and after exercise.

Type 2 exercise and diabetes

What is the relationship between exercise and type 2 diabetes? If you are at risk for type 2 diabetes or if you have type 2 diabetes, exercise is still important to you. Research shows that physical activity is an important part of diabetic treatment, especially for people with type 2 diabetes; Because it helps stabilize blood glucose (blood sugar levels) in the healthy range and prevents prolonged complications such as heart problems.

In fact, physical activity by making the body more sensitive to insulin reduces blood glucose for more than 2 hours after exercise. Of course, like any particular disease, you need to do your exercise with a doctor’s consultation.

Does exercise raise blood sugar?

No. Exercise and diabetes are consistent. Generally, exercise blood sugar It brings downBecause physical activity increases muscle glucose intake. However, in some certain conditions, such as in -depth or long -term training, blood sugar may rise temporarily. In diabetics, the type, intensity and duration of exercise plays an important role in the effect of blood sugar and should be done with careful planning.

The best exercise to lower blood sugar

Exercise and diabetes are not incompatible with each other, and exercise can help diabetes. Here are some suitable exercises for people with diabetes. Each of these exercises play an effective role in controlling blood sugar, improving insulin sensitivity and promoting general health.

• Quick walkWalking is one of the best exercises for diabetes control and treatment. Regular and fast walking can improve your blood pressure, glucose and cholesterol levels. 5 minutes of fast walking daily or about 2 steps per minute is great.

• Swimming: Swimming is a low -pressure exercise that does not damage the joints and at the same time increases heart rate and improves blood circulation. For diabetics who may have overweight or arthritis, swimming is a great option to raise physical activity and lower blood sugar. It also has high calories due to the simultaneous use of various muscle groups.

• Resistance exercises (lightweight or body weight)Power exercises, such as using light dumbbells or body weight training (such as squat or cover), help build muscle. More muscles mean more glucose by the body, which is very useful for controlling type 2 diabetes. These exercises also help prevent muscle analysis at an early age.

• YogaYoga, in addition to improving flexibility and balance, reduces stress and improves metabolism function. Respiratory exercises and mild tensile movements of yoga help regulate blood sugar levels, better sleep and reduce the secretion of stress hormones (such as cortisol). For diabetics, reducing stress is one of the important factors in controlling blood sugar.

• CyclingCycling, both outdoor and fixed, is an effective aerobic exercise for diabetics. This activity helps improve cardiovascular function, burn calories and regulate glucose levels. Cycling is also a good option for people who cannot do more vibrant exercises such as running because of articular problems.

The best walking time and running for people’s people

What plans to do for exercise and diabetes? Walking is great for a person with diabetes for 5 minutes daily, but if you can’t easily walk 2 minutes each time, you should gradually increase your time. Pour a 1 to 2 -minute start -up hiking program and then relax. If you can walk another 1 or 2 minutes at another hour of the day, and if you can’t, it’s okay; Slowly increase this time.

It is very nice to have your speed up to get your heart rate up; If not, use the arm movement and long steps to walk faster. You can also increase your heart rate by adding a slope to the treadmill or using a path with hills and stairs for outdoor practice.

Tips to know diabetics before starting exercise!

Before starting your workout and exercise, be sure to check your blood sugar, especially if you are taking insulin. As we mentioned earlier about the relationship between exercise and diabetes, exercise helps to control and treat diabetes. But you have to exercise properly to get the best results. Below are the most important things you need to follow.

Check your blood sugar!

If your blood sugar is less than 1 mg / dl, you may need to eat a small snack containing 2 to 5 grams of carbohydrates, such as 2 tablespoons of raisins or a second cup of juice or regular beverages (not diet), or glucose tablets, low blood sugar levels. Very low blood sugar can be very dangerous.

If your blood sugar is above 5 mg / dl, your blood sugar may be too high (hyperglycemia) which is not suitable for starting exercise.

Choose the exercises that are right for you!

Choose your favorite sport. Choosing the sport you like makes you more likely to continue the program. Try to do exercises that work your heart and lungs as well as strengthen your muscles.

Set the exercises to suit your condition!

In the following, the topic of exercise and diabetes should be noted that you should plan to exercise almost every day to keep your blood sugar level in the same range. If you want to increase your intensity or duration of your workout, be careful that you can only make a little change in your application.

Consult your doctor!

Consultation with a physician is needed to evaluate diabetes control as well as to diagnose possible complications. For example, if your feet are reduced, you need to be more careful to prevent your feet. In addition, the modification and modification of the drug may be necessary; Because blood glucose control improves with exercise.

Make yourself a 5 -minute exercise a week!

For the best results, adhere to regular training sessions. At least three times a week and a total of 5 minutes, preferably the days of exercise are not consecutive. We offer you a combination of aerobic activity and resistance exercises as a complete exercise. If you need to lose weight, you are enough to exercise 1 to 2 minutes daily.

Take care of your feet!

Always check your feet in terms of wounds, blisters, cutaneous stimulation, cuts or other injuries. Wounds or other feet lesions are a serious threat to people with diabetes.

Avoid doing exercises that put a lot of pressure on your legs; For example, running long. Exercises that bring the least weight or stress into the legs are ideal; Like cycling and fasting with proper shoes. Be sure to wear comfortable and comfortable socks to do your workout.

Eat small meals regularly!

According to the American Diabetes Association on exercise and diabetes, most people who exercise do not need to add more carbohydrates to their diet unless they exercise for more than an hour.

If you have started a exercise program recently or your blood glucose levels change so much, while exercising, have a exercise drink with 2 to 5 grams of early carbohydrates. Remember to eat within 2 minutes to two hours after the workout.

Dangerous sports for diabetics

We said everything about exercise and diabetes. Now it’s time to say about banned exercises for diabetes. Exercises that put a lot of pressure on the foot are not suitable for diabetics; For example, “Exercise Two” can worsen the condition of your injured foot.

Since sometimes treated diabetes is also able to damage your retina nerves; You are not recommended to help improve the disease, such as weightlifting, football or basketball due to increased eye pressure and the possibility of intraocular bleeding. Exercise should not put too much pressure on you or put you in a position that is lower than the body.

Very high -pressure exercises (for example, professional crossfit) can endanger your kidneys by raising blood pressure, so it is best to exercise with low or medium pressure.

If you have a heart -and -heart disease due to the complications of diabetes, it is important to pay attention to your heart power during exercise and not exercise beyond your ability. Under such circumstances, high -pressure aerobic exercise, or training with the Heat system is not suitable for you.

Final speech

Exercise is good for diabetes. Having a regular exercise program can greatly help control and treat diabetes. We recommend following a sport that is both your favorite and compatible with the overall body and illness.

In this article, we said everything about the relationship between exercise and diabetes, and we introduced the right exercise for type 1 diabetes and type 2 and dangerous exercises for the disease. We also said all the tips that people with diabetes have to do to exercise.

Sources: Healthhub ـ Health; CDC