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The best exercise for people with diabetes is a combination of aerobic exercise and resistance training, so what specific movements are better to do?

Assessment based on exercise intensity: Heart rate = (220 – age) x 60% to 70% Simple calculation: Pulse rate = 170 – age. Note: This method is not recommended for people who use medications that affect heart rate, or who have medical conditions such as abnormal heart rate.

01 Aerobic Exercise

Aerobic exercise is low intensity, rhythmic, involves large muscles, and lasts a long time. Common aerobic exercises are walking, jogging, cycling, and jumping rope. Because aerobic exercise has a constant intensity, the heart rate naturally stays within the target heart rate, and activities within the target heart rate are not able to significantly improve our cardiorespiratory capacity. So purely aerobic exercise over time will instead tend to lead to muscle loss.

What to do then? We can do High Intensity Interval Training (HIIT) and Variable Speed Walking. “High-intensity interval training” refers to a number of short, high-intensity training, two high-intensity training between the lower intensity exercise or rest (note that the high intensity here is mainly for the sportsman, there is no specific indicator); and walking can be utilized in the form of ”variable-speed walking The form of “variable speed walking”, the HIIT into the progress of the line, with fast-slow-fast-slow alternating form, emphasizing walking to achieve moderate exercise intensity, 30min. A breath of 6000 steps a day is enough.

02 Boxing

It should be noted that not all patients are suitable for walking, all knee joint lesions and degeneration of the population, including overweight obese patients, middle-aged and elderly women, patients with lower limb vascular disease and neuropathy, are not recommended for prolonged walking, jogging, jumping rope and other sports. Boxing is recommended for middle-aged and young people who are not suitable for walking and are slightly more athletic.

This is because boxing consumes a lot of energy, reduces the burden on the lower limbs, exercises the core muscles of the waist and abdomen, and overcomes the shortcomings of boring and monotonous resistance exercise. It is especially suitable for patients who should not walk or run for a long time or have centripetal obesity.

03 Resistance Exercise

The above movements mobilize most of the muscle groups in our upper, repellent and lower limbs respectively.
In addition to the above simple self-weighted resistance movements, you can also use dumbbells, elastic bands, yoga balls and other weighted resistance exercises.

Of course, when it really comes to the point of needing to take medication, don’t resist taking it and follow the doctor’s advice while still exercising according to the above exercises to reduce the risk.

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Most of the activities in the upper limbs of the human body involve the wrist, and unhealthy wrists can be painful to move, making it impossible to perform many movements to avoid pain, which can affect daily life.

01 Checking Wrist Health

If there is no trauma to the wrist, or if there is a soft tissue contusion, a ligament problem, an inability to complete a full turn when rotating the wrist, or pain when rotating the wrist, there may be a health risk to the bones in your wrist.

In addition, listen to the sound of your wrist movement when you rotate your wrist. If your wrist makes some sounds when you turn it, it means that there is inflammation of the wrist bone, the joint surface is not flat, and it pops when you move it. People who are in the developmental stage may also make sounds when turning their wrists. This does not indicate inflammation of the wrist bone, but may be due to the fact that the cartilage has not yet developed, and popping may also occur, which will disappear on its own along with development.

02 How to Increase Wrist Flexibility

Detected wrist movement “failure”, do not rush to see a doctor, you can try some simple exercises to adjust the flexibility of the wrist. The following three movements on the wrist is not flexible have a certain role in regulating.

Action 1: kneeling wrist circle

Action points: the action for the kneeling position. The upper body remains upright, kneeling on the ground, body relaxation. Two arms support on the ground, hands open, palm down. The whole body to the wrist as the center, back force, the whole upper body around the wrist were clockwise and counterclockwise circle. Repeat the exercise, 2 sets each time, 10 movements per set.

Movement 2: Kneeling wrist swing back and forth

Action points: the movement for the kneeling position. The upper body stays upright and kneels on the ground, with both arms supported on the ground. Take the wrist as the center, back force, the whole body were forward and backward movement. Repeat the movement, 2 groups each time, 10 movements per group.

Movement 3: Reverse grip wrist curls

Movements: One foot is bent at the knee and the calf is at 90° to the ground. Small arms straight on the thighs, hand holding the kettlebell, but remember, the palm should be up. Then take the wrist as the center, the arm does not move, hand holding the kettlebell up and down movement. Repeat the exercise for 2 sets of 10 movements each.

The above three groups of movements can be used to exercise the flexibility of the wrist. But you need to do it according to your strength.

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People to middle-aged and old age body will appear all kinds of problems, a little inattention is very easy to let the small problem into a big problem. When the body sends out some kind of discomfort signal, you should pay attention to it in time, and make timely adjustments to the situation.

01 Leg cramps in the middle of the night

At night you lie in bed sleeping soundly, and suddenly your legs start to cramp. Cramps this kind of thing in the elderly must not be taken lightly, this situation can be done:

First, hot towels, hot towels can effectively promote blood circulation flow in the legs, relieve the swelling of the leg muscles, hot compresses with the palm of the hand gently massage the leg muscles, focusing on the massage of the Sanyinjiao points, the foot Sanli points and Chengshan points, can effectively relieve the tightness of the muscles.

Second, insist on soaking feet before going to bed, soaking feet can not only relieve the pressure of the day, for middle-aged and elderly people can also play the role of soothing tendons, promote blood circulation, relaxation of the role of the nerves.

02 Sweating a lot in summer

Sweating can regulate a person’s body temperature and eliminate some of the body’s toxins, but too much sweating is prone to problems such as lack of mental energy, loss of appetite, and body fatigue. Once this happens we can:

First, pay attention to diet and supplement salt. It is said that disease enters by the mouth, so we must pay attention to diet in our daily life, especially middle-aged and elderly people with weakened spleen and stomach function should pay more attention. Try not to eat cold, cold food, especially in the summer is not to cool to drink cold drinks; recommended to eat more kelp, seaweed, oysters and other high iodine content of food, usually pay attention to replenish the protein, eat less spicy food, should be light.

Secondly, replenish qi and blood, exercise. At the same time adhere to the body is essential, choose to move the limbs in the early morning or evening, pay attention to the intensity of the exercise, you can choose to practice Tai Chi, softball and other low-intensity sports.

03 Cold hands and feet

Cold hands and feet mainly because the body is too heavy cold, insufficient qi and blood, liver depression and stagnation, to which you can take the following methods:

First, more sunshine, maintain body temperature. When the weather is good, you can go outdoors to sunbathe, not only calcium can also warm the body. In winter, middle-aged and elderly people go out to wear good insulation performance of clothing to go out, with a hat and gloves, pay attention to the cold and warmth, it is recommended to go out with a thermos cup filled with hot water.

Second, moderate exercise, pay attention to diet. In the case of physical conditions allow, you can do some exercise, such as jogging, Tai Chi, square dance, etc., slightly sweating, can promote blood circulation and metabolism, enhance cardiopulmonary function. In addition to not consuming cold food in daily diet, you can supplement protein appropriately and eat more iodine-rich food.