Implementing exercise regularly is very important, especially for diabetics. An important benefit of exercise for diabetics is that it helps increase insulin sensitivity and keep their blood sugar under control. However, what sports are recommended for diabetics? Check out the following review.
Benefits of exercise for diabetics
Exercise can maintain body fitness and health for anyone, including diabetics. This activity helps diabetics to lose weight or maintain body weight. Because, people who have type 2 diabetes are at risk of obesity. In addition, when exercising, the body needs extra energy. This causes the muscles in the body to absorb glucose so that it helps reduce blood sugar levels.According to Everyday Health, Sheri Colberg-Ochs, Ph.D., founder of the Diabetes Motion Academy in Santa Barbara, California, as well as a professor at Old Dominion University said, "I recommend everyone over the age of 40 with diabetes to take balance training as a their weekly routine. At least 2-3 days per week. "
The recommended duration of physical activity for healthy people aged 18-64 years according to the World Health Organization (WHO) is 150 minutes per week. Diabetes patients can use these guidelines in making exercise plans, for example 3 times a week with a duration of 50 minutes per day or 5 times a week with a duration of 30 minutes per day.
To begin training, you should start exercising within 10 minutes per session. Gradually, the patient can increase the amount of exercise time per session by 30 minutes. This will help you adjust the condition of the body with exercise.
Types of exercise for diabetics
The following types of sports for diabetics that are easily done in daily routines, such as:1. Walk fast
This activity is easy and often done by everyone. This sport is one of the most appropriate activities for diabetics. Patients can also adjust their speed as a form of aerobic exercise to increase heart rate so that blood flow becomes smoother.
2. Tai chi
Tai chi is a series of slow and subtle body movements to calm the body and mind. This is very beneficial for diabetics because it improves fitness and mental health, controls blood sugar levels, and reduces nerve damage due to diabetes complications.
3. Yoga
This exercise combines body movements that build flexibility, strength and balance. It helps diabetic patients to reduce stress, improve nerve function, fight insulin resistance, and improve blood sugar levels because it increases muscle mass and decreases stress. Another plus, patients can do this exercise as often as desired.
4. Cycling
Cycling is a form of aerobic exercise that strengthens the heart and improves lung function. In addition, this exercise also increases blood flow to the feet and burns calories to maintain weight. To avoid falls and injuries or unfavorable weather, this sport should use a static bicycle.
5. Weight lifting
This exercise is recommended because of its main benefits for increasing muscle mass. When muscle mass increases, it will be easier to control blood sugar. However, for this type of exercise the patient must actually get permission from the doctor because this sport is quite risky with injury.
6. Swim
This exercise is ideal for diabetics because it does not put pressure on the joints. Swimming can also reduce stress levels, burn calories, and reduce cholesterol levels. This is easier to do than a brisk walk because the patient has to reduce blood flow to small blood vessels excessively which can make the patient lose sensation in the legs, if that happens. However, pay attention to safety yourself so as not to slip or be scratched because the wound will slow down and be vulnerable to infection.
What needs to be considered by patients with diabetes when exercising
Before starting to exercise, the patient must first consult a doctor. This will make it easier for patients to choose sports in accordance with the conditions. In addition, the doctor will also assist patients in planning exercise time, be it the duration of exercise, the type of exercise that is performed, or the resting session for each exercise.Don't forget to always check blood sugar, before and after doing sports. Then, do a warm-up and cool-down exercise for five minutes. Prepare drinking water so that the body remains hydrated, consume medicines prescribed by your doctor, and don't forget to always provide snacks as recommended by your doctor. We recommend that you invite the closest people to help you monitor your exercise time, rest time, and safety during exercise.
Komentar
Posting Komentar