Regular exercise can control diabetes risk. Benefits of exercise for diabetics, among others:
Burn calories and reduce body fat thereby increasing cell metabolism ability to absorb and store glucose.Improving blood circulation, especially in the feet and hands, where usually people with diabetes have a problem.Reducing the stress that often triggers an increase in blood glucoseDiabetics who exercise diligently to break away from dependence on drugs.
Here are some exercise tips for diabetics (diabetes):
1. Consult a physician before undergoing an exercise program. Your doctor will recommend what type of exercise you should do according to your condition.Doctors usually will ban you exercise if:
Your blood glucose more than 250 mg / dl.You have symptoms of retinopathy (damage to blood vessels in the eye), neuropathy (nerve damage and blood circulation in the limbs), nephropathy (kidney damage) and cardiac disorders such as coronary heart disease, myocardial infarction, and other arritmia.2. If there is no ban, start with mild exercise such as aerobics, walking, swimming, and biking. Aerobic exercise is beneficial to deepen breathing and increase heart action. For those of you who have never exercised, start with 10-20 minutes each time the exercise, several times a week.
3. Many diabetics who do not realize it if you have trouble on their feet. Before walking or jogging is healthy, make sure the comfort and safety shoes are worn:
Always wear comfortable socks.Check to see if there are gravels or other items before wearing shoes.Avoid abrasions or scratches on legs4. If you have a problem in the foot, we suggest you choose swimming, gymnastics or cycling is not too much pressure on the foot.
5. Do not lift heavy weights because it can increase blood pressure suddenly.
6. Begin and end the exercise with heating and cooling for 5-10 minutes to reduce the risk of heart and muscle injury.
7. Do not drastically increase the portion of practice. Each time, increase only one factor (frequency, duration or intensity of exercise).
8. Wear a diabetes identification so people know if something happens to you.Hypoglycemia is a risk that can occur during exercise. The increase in the absorption of glucose by the muscle can reduce blood sugar to very low levels (hypoglycemia). Symptoms of hypoglycemia are the body trembling, heart palpitations, increased sweating, hunger, dizziness, lethargy, confusion, and rapid mood changes.
9. When exposed to symptoms of hypoglycemia:
Perform tests to check blood sugar.Consumption of sweet foods or drinks such as juice or candied fruit. Avoid foods that contain fat by blocking the absorption of glucose by the body.Rest for 10 -15 minutes and do the checking again before continuing the exercise.Do not continue exercising if your blood sugar under 100 mg / dl.When you resume exercising, always vigilant against the re-emergence of symptoms of hypoglycemia.When finished exercising, eat foods that contain complex carbohydrates like sweet potatoes, bread, and corn.10. Perform blood glucose testing 12 hours after a rather heavy exercise to check the existence of hypoglycemia that emerged after the workout (late onset).
11. Exercise with joy. To improve and maintain your motivation to exercise, join a sports club with diabetes who are near where you live.
0 komentar:
Posting Komentar