80% "lazy" related with diabetes! Teach you through exercise to prevent

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80% "lazy" related with diabetes! Teach you through exercise to prevent

2017-08-12 23:02:08 41 ℃

[original] lilac doctor sitting in front of the computer, day and night to go home, after dinner at home watching TV, playing mobile phone, this is now many urban people's life.

In this way, many people may be "lazy" diabetes.

Our doctor not to frighten you, this is really the "A thing has its cause.".

A person, more lazy, more likely to have diabetes

Why do people get diabetes? Behind the three hand: genetic factors, environmental factors and behavioral factors.

Heredity is born, we will not change the environment can also, so focus on behavioral factors.

The so-called behavioral factors, mainly related factors and lifestyle, lack of exercise is a very important.

If the last 6 months do not exercise, body weight, waist circumference, body fat distribution, blood lipid were increased in different degree, and insulin sensitivity and physical health index showed a downward trend, this will lead to a consequence

The incidence of diabetes increased significantly, especially in type 2 diabetes mellitus.

In fact, had type 2 diabetes is considered a lack of exercise and highly related diseases, more than 80% of the patients with type 2 diabetes related to obesity and body inertia.

Two, what people should do more exercise?

The answer is of course...... All。

However, what people need relatively more exercise? Of course it is easier to people with type 2 diabetes mellitus.

Such people, generally meet the following conditions in any one or more:

  • 40 years of age or older;

  • Have the blood sugar level, but has not yet reached the standard of diabetes;

  • Overweight (BMI = 24 kg/m2) or obese (BMI = 28 kg/m2), BMI = weight / height (kg) 2 (M2);

  • Abdominal obesity, male waist circumference greater than 90 cm, female waist circumference greater than 85 cm;

  • Every sedentary office or watching TV for a long time;

  • Parents, siblings and children with their parents in type 2 diabetes;

  • Have a history of diabetes or polycystic ovary syndrome in pregnant women;

  • Hypertension or high blood lipids;

  • Have a history of coronary heart disease or stroke;

  • Receive long-term antipsychotic drugs or antidepressant treatment.

Research shows that no matter what intensity exercise can reduce the risk of diabetes mellitus.

If regular exercise every day, the relative risk of diabetes can be reduced by 15% ~ 60%.

Three, what sport?

The first time a movement.

What should exercise in the morning or in the evening, there is a lack of strong evidence, for ordinary people, there is no need for a special time, what time can feel comfortable.(as long as the impact is not before bed rest at night on the line)

But most of the view that, in terms of reducing blood glucose and blood lipid, body weight, body fat content, is better than the effect of the evening sports in the morning exercise.

Especially for coronary heart disease or myocardial ischemia, morning exercise may lead to an increased risk of myocardial infarction and sudden death, and the morning fasting exercise can induce hypoglycemia.

So, for those who want to control blood sugar, recommended after dinner 90 minutes exercise, postprandial blood glucose lowering effect of exercise at best.

Four, what kind of exercise is better?

Moderate intensity aerobic exercise is better.

What is the "average" strength? Give you some reference standard here: exercise heart rate rapid breathing, but not short, no obvious fatigue.

The common movement of walking, jogging, biking, swimming, aerobics, Tai Chi, square dance, can also choose sports activities, such as table tennis, bowling, badminton etc..

Football, run a high intensity aerobic exercise is not bad, but it is only suitable for free of cardiovascular disease in young people.

In addition, but also with some resistance exercise, such as dumbbell, chin up.

Five, exercise several times a week?

Exercise is the key to persevere. Three days of fishing, two days of the net movement is of no significance.

Recommended for 5 days per week of moderate intensity aerobic exercise, exercise at least 30 minutes a day, or a week to 3 days of high intensity aerobic exercise, exercise at least 20 minutes a day.

In addition, at least 2 days a week to do resistance training, as long as the body conditions allow, exercise 1 times a day, the most ideal motion effect.

If you do not exercise, interval of one or two days, but not more than 3 days, or has obtained motion effect and benefits will be discounted.

It is necessary to explain the "every day at least 30 minutes of moderate intensity exercise, the 30 minutes can be continuous, intermittent, intermittent, at least 10 minutes every 30 minutes to the cumulative movement, it is good for health.

Also, eat hot tofu, before each time the movement, don't forget to do 5 to 10 minutes of preparation activities, also after exercise at least 5 minutes of relaxation activities.

If you spent half an hour to sit in front of your computer or TV, remember to stand up and take a walk, jump, do some mild activity, also help prevent diabetes.

Our original doctor, please do not reprint; Author: Xu Naijia, Hubei Wuhan Chinese Medicine Hospital Department of Endocrinology physician; Editor: Li bad. Source: 123rf gallery.