What to do if you have diabetes? Take this exercise prescription!

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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.