Walking is the best place to exercise
Why walking is good for diabetes?
Walking can reduce blood sugar Walking can reduce insulin resistance: ① Walking can increase the increase of insulin receptors, increase the receptor receptor binding power, enhance the effect of insulin receptors, and improve glucose utilization; ② Walking can increase tissue sensitivity to insulinIt improves insulin resistance and promotes glucose uptake and utilization by muscle cells.
Walking can reduce insulin consumption during glucose metabolism.
Walking can suppress elevated blood sugar after a meal.
Walking can lower blood lipids. Walking energy enhances muscle lipoprotein activity. Recombinant muscle cells use fatty acids to lower serum cholesterol, triglycerides and low-density lipoprotein plasma, and increase high-density lipoprotein plasma.
Walking can reduce the increased energy consumption of walking energy, the breakdown of metabolic abnormal tissues, increase the use of free fatty acids in the blood, thereby consuming a large amount of feces and consuming excess glucose, so that it does not transform into feces, thereby reducing the accumulation of heterobiotic bacteriaLose weight.
Walking can lower blood pressure. Walking helps prevent atherosclerosis, enhances blood vessel elasticity, and helps reduce high blood pressure.
Walking can reduce blood viscosity. Walking can reduce blood viscosity. It can reduce blood viscosity, prevent thrombosis, and help prevent complications such as cerebral infarction and myocardial infarction.
Walking can increase disease resistance.
Can improve the body’s metabolism, enhance physical fitness, enhance the body’s disease resistance.
Walking helps the body to be happy. Walking can improve the body’s balance function, improve thinking, refresh one’s spirit, feel happy, reduce mental stress, and maintain physical health.
How to ensure effective walking?
To ensure the effectiveness of walking in diabetes, you should pay attention to: 1.
Preparation before walking ① Choose shoes that fit comfortably.
Shoes should be loose, with good air permeability and good airtightness; choose cotton socks with moderate thickness and good water absorption.
Check for foreign bodies in shoes before putting on shoes. ② Prepare some snacks. Once you experience low blood sugar reactions such as dizziness, obesity, sweating, hand trembling, and palpitation during walking, stop walking immediately and eat snacks and water.
What time should I choose to walk after 30?
60 minutes, 30 minutes each, 3 weeks a week?
It is not advisable to walk on an empty stomach or before meals to avoid hypoglycemia.
For walking venues, choose parks, stadiums, buildings and other green areas.
Choice of walking exercise amount The walking exercise amount varies from person to person.
According to your age, physical fitness, blood sugar level, etc., choose a walking method that suits you.
The walking methods are: ① Step slowly: about 60 minutes per minute?
70 steps, suitable for people over 60 years of age; ② Quick step: walk about 120 steps per minute, suitable for those under 60; ③ Sprint: Walk about 150 steps per minute, suitable for overweight and obese people; ④ Free step: completely free, And go and stop, fast and slow.
Judging the amount of walking exercise The amount of walking exercise is too small to achieve the effect of lowering blood sugar; too much walking exercise will increase blood sugar and aggravate the condition.
How to judge the right amount of walking exercise?
① Self-sensing method: Sweating slightly during walking, speaking freely, relaxed and happy, indicating that the amount of exercise is moderate; walking, sweating, speaking quickly, panting, indicating excessive exercise.
② Pulse measurement method: 170-age = pulse (times / minute).
Walking posture ① Head up and chest up, eyes fixed on the front; ② Holding an empty fist, the elbow joint naturally bends, downwards, and relaxes backward, so that it swings close to the body; ③ Straighten the back and gently retract the abs; ④ Heel firstOn the ground, the feet roll forward, and the toes touch the ground; ⑤ The pace is natural and powerful, the pace is moderate and comfortable, and the steps are light and agile; ⑥ Breath evenly and freely.