Type 2 diabetes accounts for more than half of diabetic patients. In addition to genetic factors, lifestyle habits such as overeating and exercising can also cause type 2 diabetes. People who do not exercise and are often idle at home are more likely to develop diabetes.
Through exercise, you can exercise a physique that can quickly consume glucose and allow insulin, which regulates the amount of glucose in the blood, to work more effectively. In addition, exercise has various advantages such as “lowering blood pressure”, “reducing neutral fat”, and “improving the dialysis efficiency of patients receiving dialysis therapy”.
Aerobic exercise such as walking and muscle training are the most effective in the treatment and prevention of diabetes. Combining the two, the treatment effect will be better.
Aerobic exercise
The intensity of aerobic exercise such as walking should reach the level of slight wheezing. 3 times a week for 50 minutes or 5 times a week for 30 minutes, with a goal of more than 150 minutes a week, and exercise according to physical strength.
A more effective way to walk is to bend your elbows at 90 degrees, raise your fists to your chin, and swing your arms wildly, alternating fast and slow walks.
Strength training
Squat and other muscle training Effective in controlling blood sugar. Strength training is recommended 3 times a week.
【Recommended Muscle Training Squats】
Do not stop breathing, do it slowly and carefully. Aim for 1 set of 10 reps, 2-3 sets.
Stand in front of a chair with feet shoulder-width apart, toes pointing slightly outward.
Look forward and keep your arms straight for balance.
Don’t hold your breath, and count from 1 to 6 while bending your knees, being careful not to let your knees go past your toes.
Pause when you are about to sit on the chair, then count to 7 and 8 and stand up. When standing up, the point is not to fully straighten the knees.
Do not exercise excessively. People with severe complications of diabetes, heart disease patients, people with knee and waist pain, and people who use insulin should pay special attention. If you are going to exercise, please consult your doctor beforehand.
Be active
For example, at home, try to Clean up more, play with the kids, get out and about, and if you do paperwork in an office, get into the habit of taking the stairs and using the bathroom on another floor.
When standing up from a sitting state, in order to maintain blood pressure, the autonomic nervous system starts to work. Similarly, the autonomic nervous system will also work when going from a standing state to a sitting state. Repeated “standing and sitting” can activate the autonomic nerves and help control blood sugar and weight. Let’s start with active action to prevent diabetes.