Diabetic? Boost Blood Sugar Control with These 6 Exercise Tips

The more you exercise for diabetes, the better your blood sugar will be. Use these six tips!

Exercise has many benefits for diabetics, such as enhancing the body's sensitivity to insulin, lowering blood sugar, blood lipids, and blood viscosity, etc. Today I have compiled some tips for lowering blood sugar through exercise for you!

1. Choose exercise time based on meal time

Generally speaking, for diabetic patients, their blood sugar will rise to the highest value 1-2 hours after eating, and then begin to slowly decrease until the next time they eat. Therefore, try to participate in exercise about an hour after a meal, when blood sugar is higher. Exercise can quickly consume sugar and maintain blood sugar stability.

People with diabetes should not exercise on an empty stomach, because the glucose in the body is almost completely consumed during fasting, and exercise at this time accelerates the drop in blood sugar and may cause hypoglycemia. It is best for patients to eat something before exercising on an empty stomach, such as drinking a glass of milk, eating a few cookies, and bringing a few candies with them.

How to lower blood sugar through walking?

For walking, you can walk fast for 5 minutes first, then walk slowly for 5 minutes, and so on alternately. Diabetics in good physical condition can walk 120-150 steps per minute.

Patients with poor physical condition should first walk slowly, keeping the speed at 90-100 steps per minute. After exercising for a period of time, the body will adapt, and then gradually increase the amount of exercise. Pay attention to the correct posture when walking, keep your abdomen in and chest out, look straight ahead, take long and smooth strides, and keep your elbows at 90 degrees when swinging your arms.

How to lower blood sugar through jogging?

Jogging and long-distance running require a large amount of exercise, and the maximum heart rate during jogging can reach 120-136 beats/minute. Patients with diabetes and high blood pressure should practice with caution. You can first walk 1,000 meters quickly within 10-12 minutes. If there is no discomfort, then run. The running time can be gradually increased from a short time, preferably 15-30 minutes. You can also use interval training, that is, jog for 30 seconds, rest for 60 seconds, and repeat this 15-20 times.

How to lower blood sugar through dancing?

Dance is a whole-body, rhythmic movement that can not only restore and enhance body functions, but also relieve tension and regulate emotions. Patients can use dance as a way to increase the fun of exercise from time to time, so that they will be more motivated to continue exercising to the end.

5. How to lower blood sugar through mountain climbing?

Movements should be slow when climbing, especially for elderly patients. Every half hour of walking, it is best to rest for 10 minutes to avoid excessive fatigue.

When mountaineering, pay attention to preventing waist and leg sprains. Therefore, massage the waist and leg muscles every time you take a break to prevent muscle stiffness.

The massage method is very simple, that is, use both hands to gently massage or pinch and pull the muscles in the lower back, thighs and calves. When resting, do not sit on the wet ground or in the wind. When you sweat, you can loosen the buttons of your clothes, but do not take off your clothes and hats to prevent catching cold. When eating, you should sit in the leeward place and rest for a while before eating.

How to lower blood sugar through swimming?

The stimulation of the skin by water can cause the blood vessels in the skin to continuously contract and relax, thereby improving the function of the blood vessels; at the same time, swimming can also reduce the burden on the heart, which is helpful in preventing and treating diabetes complicated by high blood pressure. Swimming can also accelerate the burning of fat in the body, thus enhancing the weight loss effect.

When swimming, you must control the amount of exercise and do not swim long distances or compete in swimming competitions to avoid danger. The swimming style should be comfortable and comfortable. Compared with other sports, swimming is not only gentle, but also lowers blood sugar.

However, before swimming, diabetic patients must test their blood sugar to ensure the safety of the exercise.

The above methods can all help lower blood sugar. You can choose the exercise method that suits you according to your own preferences, but you should pay attention to the time and lightness of exercise to avoid hypoglycemia caused by excessive exercise!