Regular exercise can help reduce weight, improve sleep, and increase physical strength. For people with diabetes, the benefits of exercise don’t stop there. Dr. Gary Scheiner, an American diabetes expert, said that "not exercising during blood sugar control" is like a good singer without a microphone. Let’s take a look at the 8 exercises recommended by experts that are most suitable for people with diabetes.
1. Weightlifting. Dr. Shelly R. Kohlberg, professor of exercise science at Old Dominion University in the United States, said that dumbbells are not just for bodybuilders. Diabetic patients practice resistance training or strength training such as dumbbells, which can strengthen muscles, increase muscle heat storage, and lower blood sugar levels. She suggested that when you start exercising, you might as well use small dumbbells, or fill a homemade mineral water bottle with half a bottle of sand, and exercise 2-3 times a week for 15-20 minutes each time. After that, according to the exercise situation, gradually increase the exercise intensity and dumbbell weight. At this time, half the bottle of sand can be replaced with a full bottle.
2. Take a walk. Walking is simple and easy. All you need is a pair of suitable sneakers and you can take a walk anytime and anywhere. If you have not participated in exercise before, you can start by walking for 10-15 minutes a day, and then gradually increase to 30-45 minutes a day. Or wear a pedometer and try to achieve your goal of walking 10,000 steps a day.
3. Tai Chi. Practicing Tai Chi can help relieve stress, improve balance, and increase flexibility. Practicing Tai Chi for people with diabetes can also help lower blood sugar levels. Recently, a new study published in the "Journal of Alternative and Complementary Medicine" found that people with diabetes who participate in Tai Chi training classes twice a week for 1 hour each time and practice at home three times a week for 20 minutes each time can lower their blood sugar levels. The level is significantly reduced and the quality of life of diabetics is improved.
4. Water sports. People with diabetes can participate in lower-intensity aerobic exercise such as swimming, water aerobics and water walking to help burn calories and improve body flexibility. Water exercise is especially suitable for diabetics with neuropathy (symptoms such as weakness, numbness, tingling or pain in the hands and feet). Since water exercise has less impact on joints, it is also suitable for people with diabetes who also suffer from arthritis.
5. Intermittent exercise. Intermittent exercise refers to adding several higher-intensity exercises to the normal exercise process, such as combining jogging with fast running, walking with brisk walking, etc. Studies have found that interval exercise can help lower blood sugar levels, improve cardiovascular health and increase exercise stamina. The time to insert high-intensity exercise can be 15-30 seconds at the beginning, and then gradually increase to 1-2 minutes.
6. Balance exercise. Balance ability will gradually decrease with age. People with diabetes usually have duller feeling in their feet, so their balance ability will be greatly affected. Patients with diabetic neuropathy are more likely to lose their balance while walking. Balance training can help address these issues. Experts suggest that you choose a place near a table or chair, put one foot on the ground, and do "Golden Rooster Independence". After you can stand with one foot on the ground, you can practice "Golden Rooster Independence with Eyes Closed". You can practice with both feet in turn.
7. Do housework. Doing housework is also a great way to exercise. Some people don't like to exercise. In fact, doing housework is also a good exercise, which helps burn calories and lower blood sugar. Growing flowers and vegetables, cleaning the house, washing the car, walking the dog, playing with the children, etc. are all great.
8. Choose your favorite sport. Choosing your favorite sports is the key for people with diabetes to persevere, such as dancing, hiking, and playing table tennis.