What are the exercise precautions for diabetes?

Diabetics need to pay attention to selecting suitable exercise types based on their condition, controlling exercise intensity, and preventing potential risks such as hypoglycemia to ensure exercise safety and promote health improvement. The following provides detailed instructions on exercise selection, exercise intensity, timing arrangements, and blood glucose monitoring.

1. Selecting Suitable Exercise Types

Diabetics are suitable for aerobic exercises and strength training. Common aerobic exercises include walking, cycling, swimming, etc., which effectively improve cardiopulmonary function and blood glucose control. Strength training, such as dumbbell exercises and elastic band exercises, helps increase muscle mass and aids insulin in functioning better. It is recommended to arrange for about 150 minutes of moderate-intensity aerobic exercise per week, combined with 2 sessions of strength training. However, specific activities need to be adjusted according to individual health conditions.

2. Controlling Exercise Intensity and Monitoring the Process

Diabetics should avoid overly strenuous activities as high-intensity exercise may trigger hypoglycemia or other complications. The intensity can be assessed through the "talk test": moderate intensity is when you can converse smoothly but cannot sing during exercise. Diabetics need to constantly monitor blood glucose fluctuations. For example, if blood glucose is below 5.6 mmol/L before exercise, they should supplement with carbohydrates in moderation; blood glucose should also be checked during and after exercise to prevent hypoglycemia.

3. Reasonably Arranging Exercise Time

Thirty minutes to an hour after meals is an ideal time for diabetics to exercise, which effectively helps control postprandial blood glucose. Especially for patients who inject insulin or take hypoglycemic drugs, exercising on an empty stomach is not recommended as it increases the risk of hypoglycemia. Exercise should be controlled within 30 to 60 minutes to avoid excessive fatigue. If dizziness or weakness is felt, exercise should be stopped immediately, and sugar should be supplemented.

4. Preparing Necessary Protective Measures

Comfortable sports shoes and socks should be worn before exercise to protect the feet from injury, as diabetics have weaker healing abilities for foot wounds. Carry some quick-acting snacks such as candy or glucose tablets to raise blood glucose in case of hypoglycemia. If diabetics have complications such as retinopathy or diabetic foot, they should consult a doctor before exercising and choose low-impact exercises. By following the above precautions, diabetics can exercise more safely to control blood glucose and enhance their physique. Additionally, it is recommended to regularly communicate with a doctor to monitor health status and adjust the exercise plan for more scientific diabetes management.