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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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Walking is also the most convenient exercise for pregnant women, without any equipment or venues, then walk in the end how many steps a day is the best.

01 Benefits of Walking

It helps the pregnant mother to inhale more oxygen, which is transmitted to the baby and helps the baby’s brain development. It can exercise the cardiorespiratory capacity of the pregnant mother, and if the abdominal breathing style is effectively controlled while walking, it can help reduce labor pains. It can promote the blood circulation of the pregnant mother, relieve her back pain, and eliminate swelling and other symptoms during pregnancy. Walking within a reasonable intensity can also help pregnant women control their weight, avoiding a series of diseases brought about by excessive weight.

02 Precautions for Walking

1. The amount of walking in a day depends on the physical condition, the amount of walking in a day for pregnant mothers with exercise habits is 6000-10000 steps, and the best for those without exercise habits is 2000-5000 steps. And the length of each walk should not be more than 30 minutes, 10000 steps do not need to walk all at once, can be divided into several walks. Only 3-5 days a week is enough, do not need to force daily walks.

2. When walking, pay attention to the surrounding environment, although walking is a movement that does not depend on the environment, but pregnant women are very dependent on the environment. The weather is too strong ultraviolet rays, rainy days are not suitable for walking. If you have the conditions, try to choose a route with a beautiful environment, keep a beautiful mood while exercising, and avoid roads with too many vehicles and dust.

3. It is best to start walking after 16 weeks, as the placenta is unstable in the first 16 weeks, and if the intensity of walking is a little higher, it may be unfavorable to the fetus. If other pregnant women experience pain in the pubic bone to the point that they can’t walk or other situations, it is best to stop walking according to the physical condition and rest first.

4. It is best to take a walk half an hour after a meal, as the stomach of a full stomach is large and a certain intensity of walking will squeeze the fetus. In the morning from 10:00 to 2:00 p.m., is the abdomen state the most stable period, pregnant mothers can choose to walk during this period.

03 Correct posture for walking

Bad walking posture brings about bad posture, and in the long run, a series of cervical, spinal and lumbar problems will occur as a result. When you walk, lean forward slightly, use your thighs to drive your calves, and the order in which the soles of your feet touch the ground is 1 outer arch → 2 transverse arch → 3 longitudinal arch. Arms swing naturally, neck and abdomen remain in a straight line, toes facing naturally forward, inside eight outside eight are not desirable. Pregnant mom walking action should also pay attention to, do any reactive action need to slow down the rate, can not turn back sharply, sharp turn.

Finally, I wish all the expectant mothers a beautiful mood, a pleasant pregnancy, a smooth delivery and a healthy baby.