Diabetic patients here! A hospital in Japan on this simple exercise, help lower blood sugar

Diabetic patients here! A hospital in Japan on this simple exercise, help lower blood sugar

A saying goes, life is movement, this sentence is a certain reason. Is a very good exercise, walking in the indoor and outdoor are very convenient, and now there are many mobile phone software can measure our daily walking step, sat down on the bed at night to pick up the mobile phone can also appreciate his steps. Kyoto Medical College economy after 10 years of research found that, in sports, a lot of friends love to walk. In fact, this sport is very good, you can also walk in the room, there are a lot of tools can measure the number of steps, you can enjoy your performance when you are fine. After 10 years of research, Kyoto economic hospital found that walking 30 minutes a day, two day long insisted on the rehabilitation of diabetes is beneficial. Then let us first look, six benefits of diabetic patients walking.

1. reduce blood sugar, reduce insulin resistance

It is understood that in the process of walking, the number of insulin receptors increases, which leads to the binding force of the insulin receptor also increased insulin receptor function also enhanced insulin sensitivity of peripheral tissues increased, insulin resistance is also increased, and the utilization of glucose uptake in muscle has also been improved.

2. reduction in glucose metabolism and insulin consumption

Liver and muscle glucose uptake can improve the efficacy of walking, so as to achieve the effect of inhibition of postprandial blood glucose rise.

3. body fat

The walk will achieve the effect of weight loss in the walking process will consume more energy, promote the decomposition of adipose tissue, the use of free fatty acids in the blood will increase in fat and glucose consumption will be greatly increased, this sport not only reduce the cumulative heterogeneity of fat, good slimming effect can be reached.

4. blood pressure lowering

To prevent atherosclerosis can also walk this behavior, not only can reduce blood pressure but also improve the flexibility of blood vessels.

5. increase the body's resistance to disease

Walk the sport can also speed up our body The new supersedes the old. speed, but also can enhance the body's resistance, make the body more healthy.

6. can make the body healthy and happy

If the body balance function of your problems, but also can improve walking through this exercise, we will because this action is full of spirit, mood and make our body to healthy development.

Then let us to understand several walking categories

The walk slowly: in life we often say walking is a short walk, about 50~80 per minute walking step, this rhythm is relatively slow, generally suitable for the elderly frail patients with diabetes mellitus.

The walking speed: 80~120 per minute, in a flat state.

The brisk walk: every minute walk about 120 paces to brisk walking, walking pace that energy consumption is relatively large, the motion state for some of the young patients with diabetes.

The so-called five walk: walking is clapping clapping and walking at the same time, this type of exercise can make muscle contraction exercise, upper and lower limbs with energy, fat and sugar consumption will be increased.

Xiao Bian personally love go, "walk fast swing arms go with head high and chest out," and follow the "preheating, acceleration and ending" principle.Hold for five to ten minutes, about 80 to 100 steps per minute speed of Kennedy, will let our blood flow to the muscles, reduce the occurrence of "yank jitter" phenomenon. The last 30 minutes driving, with 120 steps per minute frequency, the body will appear slightly sweating, shortness of breath, heartbeat phenomenon, is not suitable for fast frequency.

The most appropriate time after dinner walk about half an hour to an hour when the best time is about 30 minutes a day for at least 1 hours, at least 3 times a week. It is best not fasting before meals or walk, because there is a risk of hypoglycemia. In the morning when the time should not be too early, too early to go for a walk for exercise, air pollutants in the ground cover is very detrimental to the body. When the sun rises, the clouds clear is the best time to exercise.

The site is usually on foot, park, stadium, green areas, such as buildings, open space, smooth and fresh air place for walking is very healthy. Don't try to carry out activities in the crowded places such as roads, sidewalks and so on these crowded roads. Where harmful gases and dusty factories in the production area is not suitable for walking.

How to determine the amount of walking

The feeling the law should appear in the process of walking, sweating, relaxed and so on momentum belongs to moderate exercise, if there is heavy sweating, panting, the speech is insufficient, excessive movement.

The pulse method: 170- age = pulse (BPM) assuming a 60 year old diabetic patients to walk and exercise his pulse up to 110 times / min (170-60), and then to 30 minutes of exercise is very detrimental to the body. Walking distance is about 5 kilometers, in the process of walking can also be a pleasant exchange.