1. Walking, shopping, doing housework, playing Tai Ji Chuan and other minimum intensity exercises can consume 80 kilocalories in 30 minutes.
2. Low-intensity sports, such as gymnastics, cycling on the ground, dancing and playing table tennis, consume 80 kilocalories in 20 minutes.
3. Moderate intensity exercise, such as jogging on the ground, playing badminton, climbing stairs, skating, etc., lasts 10 minute and consumes 80 kilocalories.
4. High-intensity sports such as skipping rope, swimming, playing basketball and lifting weights consume 80 kilocalories in 5 minutes.
What are the benefits of exercise for diabetes?
Exercise therapy is one of the basic treatments for diabetes. Insufficient exercise is not only an important environmental factor of type 2 diabetes, but also an environmental factor of metabolic syndrome (obesity, hypertension, hyperlipidemia, increased blood viscosity, etc.). Exercise therapy refers to long-term physical exercise under the guidance of a doctor. A large number of clinical observations and animal experiments have confirmed that exercise therapy plays a very important role in the prevention and treatment of diabetes.
1. is beneficial to blood sugar control. Long-term effective exercise can increase the sensitivity of tissues and cells to insulin, enhance the activity of enzymes related to glucose metabolism, thus promoting the uptake and utilization of glucose by cells and lowering blood sugar. Usually, it can get twice the result with half the effort if it is combined with ginger tea, a traditional Chinese medicine prescription with the same origin of medicine and food.
2. Improve lipid metabolism and maintain normal weight. Exercise can accelerate the decomposition of adipose tissue, increase fat metabolism and utilization, and reduce blood lipid level. A large amount of fat consumption can reduce fat accumulation and play a role in losing weight.
3. Prevent and control the occurrence and development of diabetic complications. Long-term regular exercise can improve glucose and lipid metabolism, reduce weight, reduce hypertension, reduce blood viscosity and promote blood circulation, thus effectively preventing macroangiopathy and microangiopathy in diabetic patients and preventing or delaying the occurrence and development of complications.
4. Enhance physical fitness and improve the quality of life. Exercise can enhance physical strength, improve heart and lung function, improve disease resistance, relax body and mind, and maintain a good mental state, thus helping to enhance the confidence of diabetic patients in overcoming diseases and improve their quality of life and work and study efficiency.
What kind of exercise should diabetics choose?
Exercise can be divided into aerobic exercise and anaerobic exercise. The energy metabolism of aerobic exercise is mainly aerobic metabolism, which refers to a kind of exercise with low intensity, slow rhythm, slow heartbeat and gentle breathing after exercise, such as Tai Ji Chuan, gymnastics, walking and jogging. This kind of exercise has obvious effect on strengthening cardiopulmonary function, increasing oxygen supply to heart and brain blood and improving blood glucose and blood lipid metabolism. Exercise can make people full of energy and feel good about themselves, which is a suitable exercise mode for diabetic patients. Anaerobic exercise refers to strenuous exercise with high intensity, fast pace, heartbeat of about 150 times per minute after exercise and shortness of breath. Anaerobic exercise indirectly reduces the utilization of sugar by muscles, because there is not enough oxygen supply and energy is provided by fat. In addition, during strenuous exercise, the secretion of hormones that raise blood sugar increases, which can lead to an increase in blood sugar, so diabetic patients should avoid strenuous anaerobic exercise.