Xue Xiaojing said that if the exercise is arranged after 6 hours of fasting, the body will not be able to produce enough blood sugar, and the patient will faint due to hypoglycemia; the picture shows the situation.

(The picture is taken from photo AC)

[Health Channel/Comprehensive Report] If diabetic patients maintain good exercise habits, it will help blood sugar control.

In this regard, nutritionist Xue Xiaojing said that if the exercise is arranged after 6 hours of fasting, the body will not be able to produce enough blood sugar, and the patient will faint due to hypoglycemia.

Therefore, if it has been more than 6 hours since the last meal, it is recommended to eat at least 1-2 servings of sugary foods to allow the body to have enough blood sugar before exercising.

Xiaojing Xue posted on her Facebook page "Life Notes of Dietitian Mother Xiaojing" that exercise not only consumes blood sugar, but also stimulates insulin secretion. Studies have pointed out that exercise has adverse effects on glucose tolerance, hyperinsulinemia, and type 2 diabetes. Patients with 200-300mg/dl have a significant effect.

You should exercise daily or at least every other day to achieve the effect of lowering blood sugar.

Therefore, if patients can gradually develop exercise habits, it will be of great help to blood sugar control.

​She also lists related exercise precautions:

Please read on...

Exercise to avoid hypoglycemia, you can carry candy with you

Xue Xiaojing mentioned that after 6 hours of fasting, most of the body has already started to decompose glycogen and undergo gluconeogenesis to produce blood sugar. blood sugar and fainted.

If it has been more than 6 hours since the last meal, it is recommended to eat at least 1-2 servings of sugary foods, such as 1 cup of milk and cereal, so that the body has enough blood sugar before exercising.

If you exercise for too long, you may consume a lot of sugar to lower your blood sugar. You should observe your body's reaction at any time during exercise.

If you find that you are sweating more than usual, feel hungry, or tremble, stop exercising immediately.

To prevent hypoglycemia, carry candy with you during exercise, and add some desserts before, during, and after exercise.

Do I need to supplement food after exercise?

Xue Xiaojing said that in addition to looking at the blood sugar before exercise, it also depends on the degree of exercise. Generally, it is recommended that the exercise time be between 30-60 minutes, and snacks should be added according to the blood sugar. If the exercise time is more than 1 hour, add 30 grams of carbohydrates per hour .

Stop exercising if you experience dizziness and chest pain

For patients who have developed exercise habits, if they feel unwell on the day but still want to maintain exercise, blood sugar monitoring should be done. If the blood sugar is lower than 80mg/dl, it is not suitable to do exercise; if the blood sugar is 80-100mg/dl, you need to Supplement carbohydrate food (about 1-2 servings of staple food) before starting; but before exercise, blood sugar is <250mg/dl and there is ketoacid, or there is no ketoacid, but when blood sugar is >300mg/dl, it is not suitable for exercise; due to diabetes There is a higher risk of heart disease. If you experience dizziness, nausea, chest pain, abnormal vision or excessive fatigue during exercise, you should stop exercising and seek medical attention immediately.

Appropriate exercise

● Moderate-intensity aerobic exercise:

30-60 minutes of moderate-intensity aerobic exercise per week.

No exercise routine can start with a 10-minute stretch and warm-up, followed by 15-20 minutes of aerobic activity such as walking, running, swimming, dancing, cycling, or rowing.

Maintain regular exercise at least 3-5 times a week.

And gradually increase the duration and intensity.

Aim for 150 minutes of moderate-intensity aerobic activity per week.

●Resistance training:

Use free weights or free weights for exercise.

Patients should perform resistance training at least twice a week.

Exercises that focus on large muscle groups, such as the core, upper body, and lower body.

If you have high blood pressure or proliferative retinopathy, you need to confirm the doctor's order before proceeding.

●Intense aerobic exercise:

Diabetic patients who are generally healthy, exercise regularly, and have high aerobic capacity can do 75 minutes of intense aerobic exercise every week.

The best plan is to jog 9.6 kilometers per hour.

Another option is high-intensity interval exercise, during which more intense exercise can be performed for shorter periods of time, such as cycling at 85%-90% of your maximum heart rate for 60 seconds followed by 60 seconds of rest , and repeated 10 times in total.

The long-term health effects of low- and high-intensity training are unknown, but as with moderate-intensity exercise regimens, plan to gradually increase tolerable duration and intensity.

Exercise Reminder

1. When you first start exercising, find relatives and friends who are familiar with the condition to accompany you, or do it in the gym first.

2. Carry a certificate or card marked with diabetes with you.

3. Know the initial changes of hyperglycemia and hypoglycemia, and stop exercising immediately if you feel abnormal.

4. Exercise after meals, and avoid exercising in the morning on an empty stomach and when the drug is most effective.

5. Carry snacks or sugar cubes rich in sugar that are easy to absorb when exercising, and supplement them according to the situation.

6. Wear suitable protective sports shoes and check the wound regularly.

7. Add enough water and avoid drinking alcohol before and after exercise.

A little exercise reminder for sugar friends.

(The picture is taken from Xue Xiaojing's Facebook page)

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keywords

  • diabetes

  • sports

  • exercise habits

  • carbohydrate

  • blood sugar control

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