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Winter Fitness: Craft Your Personal Active Routine

 Customized healthy exercise prescription, get moving in the cold winter!

The weather is cold in winter, and many people with diabetes are reluctant to go out for exercise. However, blood sugar control is not good, so what should we do? Here are 3 suggestions to keep in mind:

1 Exercise for 30 minutes 1 hour after a meal

Postprandial hyperglycemia is a key factor leading to the development of chronic complications, so exercise generally has the best effect 1 hour after a meal. As exercise capacity gradually increases, effective exercise should be no less than 30 minutes to achieve the effect of lowering blood sugar.

2Exercise at least 5 times a week

Following the principle of gradual and perseverance, those with physical permission, especially obese patients with type 2 diabetes, should insist on exercising once a day. Studies have found that if the interval between exercise exceeds 3 to 4 days, the insulin sensitivity that has been acquired will be reduced, and the exercise effect and accumulation effect will be reduced.

3. The target heart rate is about 60% to 70% of the maximum heart rate.

In principle, it is required that diabetic patients who are older than 40 years old, have a disease duration of more than 10 years, and have symptoms and signs of cardiovascular disease should obtain target intensity through exercise testing. It is recommended that the exercise intensity at the beginning of training should be at a more comfortable level, and should be continued as time goes by. The improvement of endurance should be gradually increased cautiously to prevent cardiovascular accidents caused by exercise.

We often use target heart rate to reflect exercise intensity, which is about 60% to 70% of the maximum heart rate. The simple method is pulse rate reached during exercise = 170 - age. For example, a 60-year-old patient with type 2 diabetes, without other cardiovascular diseases and in good physical condition, should achieve a target pulse rate of 110 beats/min during exercise.

If this standard is not reached, the exercise intensity should be appropriately increased to reduce blood sugar. If it exceeds this standard, the exercise intensity should be appropriately reduced to prevent cardiovascular accidents caused by exercise.

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