How to exercise if you have high blood sugar: Scientific exercise guide and analysis of hot topics
In recent years, as the prevalence of diabetes has increased, how to control blood sugar through exercise has become a hot topic. This article will combine the hot content on the Internet in the past 10 days to provide scientific exercise suggestions for people with high blood sugar and compile relevant data for reference.
1. The importance of exercise for people with high blood sugar
Exercise is a "natural medicine" for controlling blood sugar and can effectively improve insulin sensitivity. Recent studies have found that regular exercise can reduce glycated hemoglobin (HbA1c) in patients with type 2 diabetes by 0.5%-0.7%.
| exercise type | hypoglycemic effect | Suitable for the crowd |
|---|---|---|
| aerobics | Lower fasting blood sugar | Most sugar lovers |
| resistance training | Improve insulin resistance | Obese sugar lovers |
| interval training | Significant short-term effects | young sugar lovers |
2. Recommendations for recent popular exercise methods
According to the analysis of social media data in the past 10 days, the following sports methods are the most discussed:
| Ranking | Movement style | heat index | Features |
|---|---|---|---|
| 1 | brisk walking | 98.5 | Low threshold, easy to persist |
| 2 | Baduanjin | 87.2 | Traditional health-preserving exercises |
| 3 | swimming | 76.8 | Less burden on joints |
| 4 | riding | 65.3 | Highly interesting |
| 5 | Yoga | 58.9 | Dual adjustment of mind and body |
3. Exercise time and intensity recommendations
The latest research points out that exercise is most effective 1-2 hours after a meal. Exercise intensity should be controlled at 50%-70% of the maximum heart rate, that is, the level of "can talk but not sing".
| time schedule | exercise intensity | Things to note |
|---|---|---|
| morning | low intensity | Avoid exercising on an empty stomach |
| 1 hour after meal | medium intensity | Monitor blood sugar changes |
| 2 hours before going to bed | low intensity | Prevent nocturnal hypoglycemia |
4. Compilation of popular questions and answers within 10 days
Based on data from Zhihu, Baidu Zhizhi and other platforms, we compiled the five sports issues that people with high blood sugar are most concerned about:
| question | Answer points | Attention |
|---|---|---|
| Can you run if your blood sugar is high? | Yes, but do it step by step | 92% |
| When is the best time to exercise? | Best 1 hour after breakfast | 88% |
| Does blood sugar rise after exercise? | May be too strong | 85% |
| Do you need to exercise every day? | Recommended 5 times a week | 79% |
| How to eat before and after exercise? | 15g carbohydrates | 76% |
5. Precautions and Expert Suggestions
1.Monitor blood sugar: Measure blood sugar before and after exercise. If it is lower than 5.6mmol/L, you should add a meal.
2.step by step: Start with 10 minutes a day and gradually increase to 30 minutes
3.Prevent hypoglycemia: Carry candy with you and avoid exercising alone
4.foot care: Choose breathable sneakers and check your feet every day
6. Sharing of recent hot cases
In a popular topic on a social platform #sugaryouexercisecheck#, a user’s HbA1c dropped from 7.8% to 6.5% after 3 months through the "3+2" exercise method (3 days of aerobics + 2 days of strength), sparking widespread discussion. Experts commented that this combined exercise method is worthy of promotion.
Conclusion:
Scientific exercise is an important means of controlling blood sugar. Choosing appropriate exercise methods based on personal conditions, insisting on regular exercise, and combining with diet control and drug treatment can effectively improve blood sugar levels. It is recommended to develop a personalized exercise program under the guidance of a doctor.
check the details
check the details
en
