Contents [ hide ] Exercise In Diabetes: Benefits And Precautions The role of exercise and yoga is very important in keeping the b...
Exercise In Diabetes: Benefits And Precautions
- The role of exercise and yoga is very important in keeping the body and mind healthy and beautiful. But in the presence of diabetes, its usefulness increases even more.
- In diabetes, many patients with type-2 diabetes become completely healthy with exercise, proper diet, and yoga. Those who need medicine also benefit that their medication can be reduced.
- But while exercising in diabetes, some special precautions are also important to keep in mind. (Exercise In Diabetes)
Certain exercises and yoga asanas can also cause harm in worsening diabetes. Information has been given on all these topics in this article.
- The importance of exercise and yoga in the treatment of diabetes has been given prominence since long ago.
- Sushruta has suggested that a diabetic patient must walk at least four miles daily. Medical science has also put forward the same view.
- Regular exercise in diabetes can have many favorable effects on the body, better control of blood sugar, insulin becomes more effective, glucose enters the cells more easily, obesity can be reduced, heart And lung function increases, harmful components of cholesterol are reduced, and healthy HDL.
- Increases help in controlling blood pressure, keep both mind and body healthy.
- In this article, information has been given on all these topics – benefits of exercising in diabetes, which exercises to do, for how long, at what time? exercise in type-2 diabetes, exercise while taking insulin. (exercise in diabetes)
Exercise in diabetes
Exercise in Diabetes: Know which exercise should be done by a diabetic patient, benefits and precautions diabetes exercise Exercise in diabetes
1st Exercise
warm-up the body before exercise
While starting exercise every day, spend some time opening and warming up the body. Light exercise of 10-15 minutes brings agility to the whole body.
Exercise -1
Stand up straight. Now open both the legs in such a way that there is a gap of one foot between them. Now raise both the arms towards the sky and take them straight up. Count to 10 and bring your arms down. Repeat this exercise three times. (Exercise In Diabetes)
Exercise -2
Bring the chin down towards the chest. The next step is turning your head slowly to your left. Keep in mind that the chin is facing up. Then in the same way turn the head to the right. In this way, repeat this exercise three times by rotating the head alternately on both sides. (Exercise In Diabetes)
Exercise -3
- Stand straight and keep the feet at a distance of one foot from each other as before. Then bend down. Keep in mind that the legs should bend slightly at the knees, not much. Stretch the waist as much as you can easily bend it. Gradually, with practice, the condition will come that the fingers of the hand start touching the ground.
- Count to 10 in this posture and then stand back straight. Repeat this exercise also three times. But if there is any problem with the spine, then this exercise is forbidden for you. Give at least 30 minutes to exercise every day.
- After exercise, give 5-10 minutes to the body for rest. This will refresh the body. If you want, you can also do the cremation. This increases the energy in the body to exercise.
- On the day when there is no time for exercise, you can make up for the lack of exercise by climbing the stairs in your home or office, walking from home to office and walking some distance while returning, and other similar activities.
Exercise in diabetes
aerobic and anaerobic are 2 different types of exercise.
- The great feature of aerobic exercises is that while doing them, the muscles get oxygen according to the need at all times. Brisk walking, cycling, swimming, and light running are common examples of aerobic exercise. (exercise in Diabetes)
- In contrast, in anaerobic exercise, the muscles work in the absence of oxygen. Brisk sprinting and weight lifting are examples of anaerobic exercise. Diabetics should stay away from anaerobic exercises, such as weight lifting.
- Aerobic exercise is beneficial for diabetic patients in many ways. By doing them, one makes insulin work more effectively, second the body spends more amount of glucose. As a result, the control of blood sugar becomes better. (exercise in Diabetes)
- Exercise in diabetes can be in any form: morning-evening walk, jogging, light exercise, swimming, cycling, and if desired, even through sports. But before starting exercise and to decide which exercise will be right for how long, be sure to consult a doctor.
- When making an exercise program for diabetes, keep in mind the timing of the meal and if you are taking anti-diabetic drugs or insulin, then at the time of taking them. Lest while exercising, the blood sugar becomes so low that a new problem may arise.
- By exercising regularly, the capacity of the heart, lungs, and the entire circulatory system also increases. But the full benefit of aerobic exercise can be achieved only when exercise is done at least five days a week (exercise in Diabetes).
- Which aerobic exercise will be best for a patient is decided by looking at his age, body, and physical health. A doctor should be consulted before starting exercise in this regard. Different exercises or sports use different calories.
- Brisk walking is the best exercise for people above 50. And it's quite simple; Secondly, the risk in this is also negligible. (exercise in Diabetes)
- By running, swimming, cycling, or playing any outdoor sport as per your wish at an early age, the body can remain fit. But in special circumstances, such as numbness of the feet in neuropathy of the feet, even some simple exercises fall into the taboo category.
How much exercise should a diabetic patient do?
The full benefit of exercise comes only when you take 30 to 45 minutes of exercise daily. But the start should be slow. For the first week, 10-15 minutes of exercise every day is enough, then increasing 5-10 minutes every week to reach 30 to 45 minutes.
It's not okay to tire yourself out all of a sudden; This can lead to reluctance in the mind to exercise.
Benefits of exercising in diabetes
Exercising in diabetes improves the effect of insulin in the body as well as improves blood sugar, the decline in cholesterol, good cholesterol ie HDL. Improves blood pressure control and relieves stress.
Type 2 diabetes and exercise
- In type 2 diabetes, exercise can cure the disease to a great extent. In 50 percent of patients with type 2 diabetes, blood sugar becomes normal only with diet and exercise alone. Patients who continue to need anti-diabetic pills also often have fewer medication needs than before.
- Daily regular exercise has a favorable effect on the insulin receptors of the body. This makes the receptors more sensitive to insulin and as a result the lost ability of insulin to return. Is. This reduces the overall need for insulin and slowly returns blood sugar to normal.
- Exercising in diabetes provides a double benefit to obese patients. One, insulin becomes more effective than the first, secondly, if weight is reduced, it also has a favorable effect on blood sugar.
- In type 1 diabetes, life cannot go on without taking insulin, but many things have to be done with insulin according to the rules. By taking timely food and timely insulin, blood sugar becomes regular and the disease remains under control.
- In this routine itself, the suitable time has to be tied for exercise. It has to be taken care that exercise does not disturb the balance of blood sugar.
- Everyone knows this small thing that in any work, energy is spent according to the work itself. The more effort the body exerts, the more energy will be spent in completing it. The energy requirement of the body also increases while exercising. It is replenished by glucose running in the arteries.
- As a result, the amount of glucose in the blood decreases. That is why you have to keep this in mind while exercising. Do not try so hard that the blood sugar drops so much that a situation like an emergency (hypoglycemia) arises and you have to rush to the doctor immediately.
- In hypoglycemia, the level of glucose in the blood drops below its limit, it can also be due to unnecessary exercise and walking. To avoid this, you should take a walk, but do not increase or decrease its time limit.
- If a person is fasting, his health is not well or he has diarrhea, then exercise and walking should not be done on that day. In this condition, the blood sugar level drops down. If that person takes medicines, it does not take long for the blood sugar to come down and he can come into a hypoglycemic state.
Insulin and exercise
- After the vaccine, it is not advisable to exercise at the time when the effect of insulin is highest. This time is produced at different times in different types of insulin. For example, three hours after taking the vaccine in plain insulin and after lying down or NPH. (exercise in Diabetes)
- Seven hours after taking the vaccine in insulin. If you want to exercise at such a time, then make necessary changes in the dose of insulin.
- Do not ignore in which part of the body the insulin vaccine has been taken before exercising in diabetes because it also has an effect on blood sugar. By making more movements of the leg or arm that has been vaccinated, the speed of insulin absorption is accelerated. (exercise in Diabetes)
- This can also cause a sudden drop in blood sugar. Therefore, it is better to bring the part in which the vaccine is taken, it is better to use that part less during exercise.
- What exercises to do, what not to do if you have neuropathy in the legs Useful exercises – swimming, cycling, boating, sitting exercises, Taboo (prohibitive exercise) Treadmill, long walk, jogging, all such exercises in which weight is placed on the feet.(exercise in Diabetes)
What time to exercise in diabetes
- It is not important at what time to exercise. Some people think that exercising before sunrise is more beneficial since there is more oxygen in the air at that time.
- But this thinking is wrong; In fact, at night, plants also release carbon dioxide into the air instead of oxygen. (exercise in Diabetes)
- Their work of making oxygen starts only after sunrise. Yes, it is a different matter that if you make a morning rule, then it is a little easier to follow.
Food and exercise
- It is not good to eat food immediately before and after exercise. This unnecessarily increases the work pressure on the heart. If the health of the heart is not good, then this condition can cause angina disease.
- Yes, there is no restriction on having a light breakfast before starting the exercise. On the contrary, it has the advantage that the fear of blood sugar suddenly becoming too low ends. (exercise in Diabetes)
- Exercising in diabetes lowers the level of glucose in the blood. 60 percent of diabetic patients are cured by diet and exercise, another 20 percent with medicine, and another 10 to 20 percent with insulin.
- If a person pays attention to exercise along with a good diet, then he can control his diabetes,
- but if there is no relief then medicine should be started soon. Do not stop the medicine even if the level drops below, just reduce the dose. Yogasanas, proper diet, and exercise can also be helpful.
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