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To cope with type 2 diabetes at an early stage or to alleviate the general condition of type 1 diabetes can be due to two factors. The first of these is dietary nutrition, and one should not forget about physical activity. The complex effect of each of the presented factors will lead to a decrease in the level of glucose in the blood, a decrease in the destructive consequences of the main ailment. That is why physical activity in type 2 diabetes is strongly recommended to pay special attention.
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For many years I have been studying the problem of DIABETES. It is scary when so many people die, and even more become disabled due to diabetes.
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Talking about exactly what an active diabetic lifestyle should be, I would like to pay attention, first of all, to the fact that exercises in general can be aerobic and anaerobic. The latter are characterized by increased loads and are, for example, sprinting. In this regard, it is aerobic exercise that is recommended for diabetics, which helps to lower sugar levels and also significantly reduces body fat.
Speaking about such physical exercises for type 2 diabetes, it is strongly recommended to pay attention to:
- walking and walking, but those that will be without carrying heavy loads, in their own rhythm. They are especially useful after eating food,
- Slow jogging, while a very important element is to keep your breathing as calm as possible,
- swimming is also not too intense,
- measured cycling. Rollers, skates and even cross-country skiing can also be used for the purpose presented, but all this should be done without a competitive element,
- quiet dance classes
- water aerobics or gymnastics elements for type 2 diabetes.
The list of those activities that are simply unacceptable for a diabetic deserves special attention. Speaking of this, they pay attention to the fact that it is not allowed to run marathon or even shorter distances.
However, it is perfectly acceptable to swim and ride a bicycle. The ban on running is no less relevant for those who have developed diabetic dry gangrene or have permanent significant pain in the calf area.
Such exercises for diabetes are not allowed, which involve the use of dumbbells in the presence of eye complications. It is also impossible to similarly load your own body with an increased ratio of ketones (acetone) in the urine. Previously, it will be possible to identify the level using test strips. Repeatedly exercising strength exercises, such as pull-ups, push-ups, or working with the barbell, can be very harmful to a diabetic. Also, in no case should you give physical activity with an increased ratio of sugar in the blood, namely more than 15 mmol. In this case, any therapeutic exercises will only harm the diabetic - this should be remembered.
It is very important to pay attention to some rules that will need to be observed when carrying out certain physical exercises for diabetes. First of all, you need to independently determine your blood sugar not only before classes, but also after that. It is also very important to remember that it is possible and necessary to engage in certain physical exercises only after breakfast or eating, because it is simply unacceptable for any diabetic to load his own body directly on an empty stomach.
The leading criterion for assessing the physical condition during certain classes should be considered that physical education is carried out before the occurrence of slight fatigue and nothing more. The duration of the elements should depend on the degree of diabetes mellitus formation. For patients at an aggravated stage of the development of the disease, the period of time for any exercise should be limited to 20 minutes for 24 hours. If we are talking about moderate diabetes - 30-40 minutes.
In general, the classification of all those exercises that are beneficial for the diabetic is as follows:
According to the WHO, every year in the world 2 million people die from diabetes and its complications. In the absence of qualified support for the body, diabetes leads to various kinds of complications, gradually destroying the human body.
The most common complications are: diabetic gangrene, nephropathy, retinopathy, trophic ulcers, hypoglycemia, ketoacidosis. Diabetes can also lead to the development of cancerous tumors. In almost all cases, a diabetic either dies, struggling with a painful disease, or turns into a real person with a disability.
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- aerobic restorative to reduce blood sugar,
- elements for the lower extremities, as part of exercise therapy,
- breathing exercises.
The presented category of exercises is extremely important for every diabetic, because it helps to prevent the development of gangrene, activates the blood flow in the legs, and also reduces pain in the muscles. The first of the exercises is the following, which is performed while standing. For its implementation, it will be necessary to roll (carry weight) throughout the entire area of the foot, namely from the toe to the middle of the foot and to the heel area, then back to the socks. Another element is raising on toes and lowering on the foot itself as a whole.
The third exercise in type 2 diabetes mellitus that deserves attention should be considered one that is performed while sitting on a chair. It will be necessary to constantly move the toes, namely, raise them to the top, spread them out, and even smoothly lower them down. It is also recommended to take with your toes the most ordinary pencil and shift it to some other place, in turn with each foot. An equally important element of daily gymnastics should be considered the movement of the toes of the legs in a circle. Any of the exercises presented should be repeated 10 times - so that the total duration of the gymnastics is from 10 to 15 minutes.
Active exercise is not recommended for patients with diabetes mellitus. At the same time, it is exercises with dumbbells of insignificant weight, namely, one or two kg, are permissible and even welcome. It is strongly recommended that you spend up to 15 minutes in 24 hours to complete the dumbbell elements in the case of diabetics.
Speaking about how exactly such physical exercises are performed in type 2 diabetes, it is strongly recommended to pay attention to the first of the elements. To perform it, you will need to take a standing position, already with dumbbells in your hands.
Another element of gymnastics type 2 diabetes is to raise one arm with a dumbbell over your head. After that, it is bent in the elbow, and then the hand is lowered from the dumbbell directly down to the back, that is, behind the head. Such exercises can be carried out by a diabetic literally every day, but in the same way as in the first case - no longer than 10-15 minutes in a row.
Type 2 diabetes is the most common form of the disease. The treatment of pathology should be comprehensive, that is, in addition to medicines, the patient must follow a low-carb diet and exercise. Such therapy will help to reduce weight, increase the sensitivity of cells to insulin.
It is important to discuss any actions related to physical activity with a doctor in advance. This is necessary, since many exercises are contraindicated in type 2 diabetes mellitus (DM).
Exercise in type 2 diabetes is very important, as it helps to control the course of the disease.
Many people know that people who lead an active lifestyle (do exercises every day, run, etc.) age more slowly. With regular training, the diabetic loses weight, looks and feels much better.
Some patients force themselves to engage, but usually such attempts do not end in success. For regular training, you need to choose the right set of exercises and correctly include it in the schedule. Only in this case, exercises will be fun.
Amateur athletes practically do not get sick, they look younger, healthier, more alert. Even at an age they manage to avoid common problems that concern their peers: arterial hypertension, osteoporosis, heart attacks. They do not suffer from senile memory disorders, remain energetic for a long time.
During exercise, the minimum amount of fat burns (with the exception of daily professional training). With the help of physical education, the patient only controls weight and accelerates weight loss. With regular classes, a person does not overeat, since a large amount of endorphins (hormones of happiness) is produced in his body. And when starvation occurs, he will eat protein rather than carbohydrate foods with great pleasure.
Exercise for type 2 diabetes is necessary because it helps increase the sensitivity of cells to insulin. Strength training increases muscle mass and reduces insulin resistance (a violation of the biological response of body tissues to the action of insulin).
Improving jogging and other types of cardio workouts do not provoke muscle growth, but also increase the sensitivity of tissues to insulin. If we compare medicines (Siofor or Glucofage) and exercises, then training is 10 times more effective than drugs.
The reaction of body cells to the action of insulin depends on the ratio of fat around the waist to muscle mass. The more fat and less muscle, the weaker the tissues respond to insulin. As muscle mass increases, the required dose of insulin in injections decreases. The lower the concentration of insulin in the blood, the less fat is deposited in the body. After all, this hormone provokes an increase in body weight.
Exercise for type 2 diabetes is divided into strength and cardio training. Strength exercises include weight training (weights, barbells), push-ups, squats, etc. Cardiological exercises help strengthen the heart and blood vessels, normalize pressure, and prevent a heart attack. This group includes running, swimming, cycling, skiing, etc.
Diabetics are encouraged to read the book “Younger Every Year,” authored by C. Crowley. It discusses how physical education prolongs life and improves its quality. Its author is already 80 years old, but he leads an active lifestyle (gym, skiing, biking), is in great physical shape and regularly delights his fans with new videos.
When drawing up a training program, the following conditions should be considered:
- The patient fulfills all the restrictions associated with the complication of the disease that have already developed.
- Material waste for sports uniforms and gym membership should be available.
- The training area should be near the house.
- It is recommended to engage in no less than a day, and for pensioners - 6 days a week for half an hour.
- It is important to choose a complex so that to build muscle, increase strength and endurance.
- Begin exercises with a minimum load, which is gradually increased.
- Strength training for one muscle group is not performed for several days in a row.
- It is important to enjoy training, and not to work "for show".
Under these conditions, you will learn to enjoy the production of endorphins during training. Only in this case, classes will become regular and will bring a real and lasting effect.
With regular exercise, insulin will effectively reduce the concentration of glucose in the body. As a result, the dose of insulin in the injections will need to be reduced. Upon termination of training, this effect will last another 14 days.
One thing is clear that each exercise affects the concentration of sugar in blood plasma. Training may decrease or increase glucose levels, depending on the circumstances. It is harder to control sugar for those patients who exercise and use insulin injections to treat them. However, do not give up classes because of this.
Exercising with type 2 diabetes creates problems for patients who take tablets that stimulate the pancreas to produce insulin. In such cases, it is worth consulting with an endocrinologist on the question of replacing tablets with other methods of therapy.
In most cases, the glucose level decreases during exercise, but for this it is important to observe the following conditions:
- Training should be lengthy.
- During classes, you need to control the level of insulin.
- Initially, the concentration of glucose in the blood should not be too high.
Jogging, long walks almost do not increase the amount of sugar in the body.
In diabetics with type 2 disease, training of moderate or high severity provokes a short-term increase in glucose level, which decreases over time to normal values. Based on this, it is better for such patients to give preference to prolonged endurance exercises.
Hypoglycemia is a condition in which glucose concentration decreases below 3.3 mmol / L. In patients with type 2 disease, this pathology is prevented during training, since the pancreas ceases to produce insulin.
To prevent this condition in diabetics with type 2 insulin-dependent disease, the following rules must be observed:
- Charging is contraindicated if the initial sugar is higher than 13 mmol / L, and for patients who adhere to a low-carb diet, from 9.5 mmol / L. First you need to lower the concentration of glucose, and then proceed to class.
- During exercise, keep the meter near you to measure sugar every half hour or hour. When symptoms of hypoglycemia occur, glucose levels are checked immediately.
- Reduce the dosage of long-acting insulin by 30 - 50%.You can establish the exact% dosage reduction by constantly measuring sugar during and after training.
- Carry simple carbohydrates with you to prevent a strong drop in sugar. The optimal dose is from 36 to 48 g. Doctors recommend having glucose tablets and filtered water with you during classes.
Simple carbohydrates, preferably in the form of glucose tablets, are used to prevent a sharp drop in sugar. Many diabetics use fruits or sweets for this purpose, but this is not recommended, since the portion of carbohydrates in them is not exactly established, and they act later.
That is, in order to avoid an excessive increase in sugar, it is recommended to take glucose in tablets. This drug is used to urgently eliminate hypoglycemia. Also, for the prevention of this condition, tablets with glucose and ascorbic acid can be used. But first you need to determine the daily intake of vitamin C, and then look at its content in tablets.
To determine the exact dosage of carbohydrates to compensate for physical activity, you need to measure sugar with a glucometer during training.
The approximately therapeutic effect of the tablets appears after 3 minutes and lasts for 35 minutes. In order to keep the sugar level in the body normal, it is better not to use the entire dose before classes, but to divide it into parts and take it with an interval of 15 minutes. Also, every half hour, measure the concentration of glucose using a glucometer. If sugar is elevated, then the next step is better to skip.
The second time the test is carried out 60 minutes after exercise. If the sugar concentration is low, then use glucose. The main thing is to strictly adhere to the dosage. If you yourself could not calculate the dose of the drug, then consult a doctor.
Despite all the advantages of physical education, with the disease of the second type there are some limitations. If the patient ignores them, then the likelihood of complete loss of vision or heart attack on the simulator increases.
Before starting workouts, diabetics should consult a doctor!
When choosing a type of physical activity, you should pay attention to the following circumstances:
- patient age
- condition of the heart and blood vessels (threat of heart attack),
- physical condition of a person
- the presence and degree of obesity,
- experience of the disease,
- normal serum glucose readings
- the presence of complications of diabetes.
These factors will help determine the appropriate and categorically contraindicated types of exercise for the diabetic.
With an excessive increase in physical activity, the likelihood of damage to the lower extremities increases. Any injuries on the legs heal slowly and can develop into gangrene, and this threatens to amputate the foot or limb.
Every diabetic over 30 years old is strongly recommended to undergo an ECG or an electrocardiogram with a load. This is necessary to identify the degree of damage to the coronary arteries with atherosclerotic plaques. The higher the degree of damage, the higher the likelihood that intense physical activity will provoke a heart attack.
During classes, it is recommended to use a heart rate monitor (heart rate monitor). To calculate the maximum heart rate, use the formula - 220 - age. For example, for a 50 year old patient, the maximum heart rate is 170 beats / min. However, the final decision on choosing the maximum load is made by the cardiologist.
With regular workouts with a heart rate monitor, you will notice that your resting heart rate decreases. This means that the heart of the diabetic has become more resilient, then you can think about increasing the maximum heart rate during exercise.
During training, the pressure rises, and this is normal. But if diabetics initially have hypertension and they even increase the pressure by exercise, then this is dangerous. In such cases, the likelihood of a heart attack, stroke, or retinal hemorrhage is increased.
To avoid such complications, follow these guidelines:
- exercise according to your health
- use a heart rate monitor
- do not try to set a record.
With arterial hypertension, you need to choose the right type and intensity of physical activity. The doctor will help you with this.
Before training, consult an eye doctor. This is necessary to assess the degree of diabetic retinopathy in which the eye vessels become fragile. After excessive physical exertion, tilting or sudden landing on the legs, the likelihood of rupture of blood vessels in the eyes increases. As a result, bleeding occurs, which can lead to complete loss of vision.
With a high degree of retinopathy, a diabetic is forbidden to perform exercises that require muscle tension or sudden movements with movement. The patient is prohibited from lifting weights, push-ups, running, jumping, diving, etc. In such cases, swimming (without diving), moderate cycling, and walking are allowed.
With regular training, the diabetic becomes more resilient and stronger. After some time, the usual load will seem too simple, then you need to increase it. Otherwise, you will not develop further, and your physical condition will worsen. This rule is unchanged for all types of training. When lifting weights, increase weight in a few weeks. When exercising on an exercise bike, gradually increase the resistance so that the heart muscle trains. If you are running or swimming, then gradually increase the distance or speed.
In complicated diabetes, walking is recommended. This kind of physical activity also requires a gradual increase in the load.
Thus, exercise in diabetes is an excellent opportunity to lower glucose levels and prevent various complications of diabetes. The main thing is to choose the right set of exercises and gradually increase the load. In order to avoid dangerous consequences, we recommend that you consult a doctor before class.
Physiotherapy exercises for diabetes - exercises for diabetics
Scientifically proven fact: regular physical education in the second type of diabetes greatly facilitates the course of the disease. The effect of the loads is comparable in strength with antidiabetic drugs. In the course of studies, it was found that in patients after 4 months of training, control over diabetes is significantly improved, weight is reduced, blood circulation is increased, and the likelihood of depression is reduced. The result does not depend much on the type of exercise, the main thing is that the main muscle groups are involved. Even regular gymnastics at home is suitable. She needs to pay at least half an hour a day or an hour every other day.
Physical therapy is an essential part of diabetes treatment along with diet, medication and weight loss. In patients who ignore this fact, higher blood sugar, more often there are problems with blood vessels and high blood pressure.
How do the body loads:
Loads are effective not only for all types of diabetes, but also for metabolic syndrome.
The second type of diabetes often affects people who are far from sports. In order not to harm the untrained body, it is necessary to begin physical therapy classes gradually, using the principle of “from simple to complex”. First, exercises need to be done at a slow pace, monitoring the correct execution and your condition. Gradually increase the pace to moderate. The criterion for the effectiveness of the load is an acceleration of the heartbeat, good muscle work and normal health. The next day there should be no feeling of fatigue. If the body does not have time to recover over night, the pace and number of exercises should be temporarily reduced. Slight muscle pain is allowed.
Do not do exercises through strength. Long (several hours) classes on the verge of physical capabilities in diabetes mellitus are prohibited, as they lead to the production of hormones that interfere with the work of insulin, and the opposite effect is obtained - sugar is growing.
Physical education for diabetes is allowed at any age, the level of exercise depends solely on the state of health. Training is preferably carried out either on the street or in a well-ventilated area. The best time for classes is 2 hours after a meal. To prevent sugar from falling to dangerous levels, slow carbohydrates should be on the menu.
At the first trainings, it is necessary to additionally control blood glucose, it is advisable to measure it in the middle of the lesson, after it, after 2 hours and at the first signs of hypoglycemia. A decrease in sugar can be recognized by the feeling of hunger, internal trembling, unpleasant sensations at the fingertips.
If hypoglycemia is confirmed, you need to stop training and eat some quick carbohydrates - 100 g of sweet tea or a cube of sugar. The risk of falling glucose is higher in patients with insulin-dependent diabetes.
To make it easier to keep sugar normal, the time of exercise, taking medication, food, the amount of carbohydrates in it should be constant.
- Diabetes is not compensated, there are sharp drops in sugar levels.
- Retinopathy at the proliferative stage, with hemorrhage in the eyeball or retinal detachment.
- Within six months after laser surgery on the retina.
- Hypertension without correction by drugs or with insufficient correction.
- After exercise, the reverse reaction is repeatedly observed - a rise in sugar.
- Glycemia greater than 13 mmol / l, in urine is determined by acetone.
- Glycemia is greater than 16 mmol / l, even in the absence of acetonemic syndrome.
- Workouts during which it is difficult to measure sugar and stop hypoglycemia, such as swimming or long-distance running.
- Decreased ability to recognize hypoglycemia.
- Neuropathy with loss of sensation on the limbs.
- Orthostatic hypotension is a short-term pressure drop with a sharp change in posture.
Doctor's permission required.
Any discomfort in the chest, shortness of breath, headache, and dizziness require stopping the exercise until the symptoms disappear. If you are in the gym, the trainer should be warned about your diabetes and emergency measures for hypoglycemia.
Due to the high risk of diabetic foot, increased attention should be paid to the selection of shoes for classes. Thick cotton socks, special sports shoes are required.
Caution: After each workout, the feet are examined for scuffs and scratches.
The preferred physical activity for a diabetes patient who has not previously been involved in sports is walking and cycling. The intensity of the exercises is light for the first 2 weeks, then medium. The duration of the training should grow smoothly, from 10 minutes to an hour a day. The frequency of classes is at least 3 times a week. To achieve a persistent reduction in glycemia, intervals between loads should not exceed 48 hours.
Exercise options for diabetes mellitus, all performed 10-15 times:
Warm up - 5 minutes. Walking in place or in a circle with knees raised high, correct posture and breathing (through the nose, every 2-3 steps - inhale or exhale).
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- Starting position is standing. Walking alternately 10 steps on toes and heels.
- SP standing, holding hands for support, socks on a small bar or step, heels in the air. To rise on toes, both at once or in turn.
- IP standing, hands to the sides. We rotate with our hands in one, then in the other direction.
- Without changing IP, rotation in the elbow, then in the shoulder joints.
- IP standing, arms bent in front of the chest, turn the body and head left and right. Hips and legs are not included in the movement.
- PI sitting, legs straightened and divorced. Tilts alternately to each leg, try to grab the foot with your hand.
- SP lying on his back, arms to the sides. Raise your legs up. If you can’t raise straight legs, we bend them a little at the knees.
- IP is the same. Lift the straight legs from the floor by 30 cm and cross them in the air (“scissors”).
- IP standing on all fours. Slowly, without swinging, we raise our legs alternately back.
- PI on the stomach, arms bent, chin on the hands. Slowly raise the upper part of the body, arms spread apart, return to the IP. A complicated version of the exercise is with the simultaneous lifting of straight legs.
A simple set of exercises for elderly patients. It can also be used for diabetics with poor physical fitness. It is carried out daily.
Physiotherapy exercises with bodybar. In the absence of preparation, you need the lightest, one and a half kilogram shell, a plastic or wooden gymnastic stick. All exercises are performed slowly, without jerking and super-effort, 15 times.
- IP standing, a stick on his shoulders, held by his hands. Turns of the upper body, pelvis and legs remain in place,
- IP standing, bodybar above on outstretched arms. Tilts left and right
- IP standing, hands with a stick below. Lean forward while raising the stick and bringing the shoulder blades
- SP standing, shell overhead on outstretched arms. We lean back, arching in the lower back. One leg is pulled back. We return to the IP, hands with a stick forward, sit down, stand up. The same with the other foot
- PI on the back, arms and legs extended. Raise the limbs, try to touch the stick with our feet.
Physiotherapy exercises for feet with diabetes improves blood flow in the legs, increases their sensitivity. Classes can be held only in the absence of trophic ulcers. SP sitting on the edge of a chair, back straight.
- Rotation of the feet in the ankle joint, in both directions.
- Heels on the floor, socks raised. Raise-lower socks, then add circular motions. Heels do not tear off the floor.
- The same, only socks on the floor, heels at the top. We rotate the heels.
- Raise the leg, grab the leg with your hands and try to straighten it as much as possible in the knee.
- Stop completely on the floor. Bend-unbend toes.
- Stop on the floor, first lift the outer part of the foot, then roll, and the inside rises.
A good effect is given by exercises with a rubber bubble ball. They roll it with their feet, squeeze it, squeeze it with their fingers.
In addition to physiotherapy exercises for diabetes mellitus, massage can be used to improve the patient's condition. It is aimed at correcting pathological changes in the most vulnerable part of the body - the legs. Massage is able to enhance blood circulation in the limbs, reduce pain during neuropathy, improve the passage of an impulse along nerve fibers, and prevent arthropathy. You can not massage areas with lack of blood circulation, trophic ulcers, inflammation.
A massage course can be taken in diabetic and endocrinological centers, in sanatoria specializing in the treatment of diabetes. It is impossible to turn to a specialist who is not familiar with the specifics of the disease, as unprofessional actions can aggravate the condition of the legs. Particular attention during massage is given to large muscles and areas that are most affected by a lack of blood circulation. In the absence of skin damage, the study of joints and soft tissues of the foot is added.
For diabetes, home massage should be given 10 minutes daily. Perform it after hygiene procedures. The skin of the feet and calves is stroked (direction from the toes up), gently rubbed (in a circle), then the muscles are kneaded. All movements should be neat, fingernails are short cut. Pain is not allowed. After a properly performed massage, the feet should become warm.
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Type 2 Diabetes Exercises: Video Diabetic Load Complex
Exercise for diabetes is an alternative to the use of medications that control the level of glucose in the patient’s blood.
At the same time, specialists usually recommend both a set of exercises for losing weight, and a special training system for insufficient insulin. As a result, the patient begins to feel much better, without the use of potent drugs or radical methods of treatment.
Exercise for type 2 diabetes is good in that it allows you to quickly and painlessly raise the level of sensitivity of the human body to the absorption of a hormone such as insulin. As a result, sugar rates are also improving.
However, many patients with different types of diabetes usually have a tendency to underestimate the importance of physical activity for their treatment, despite their obvious usefulness.
By the way, it is worth noting the fact that the complex of exercises for diabetes is the treatment that does not require large material costs compared with the purchase of expensive drugs for insulin replacement therapy.
The benefits of exercise in this disease are explained by the following factors:
- Removal of excess fatty tissue from under the skin.
- A set of extra muscle mass in return for fat.
- Increased insulin sensitive receptors.
Exercises for diabetics activate metabolic processes in their body, which allows to increase glucose consumption and its oxidation. As a result, the fat accumulated in the patient’s body is actively consumed, and protein metabolism is accelerated. In addition, in the process of training, patients significantly improve their mental and emotional health, which, in turn, leads to the fact that patients may feel better.
With regard to the specific benefits of physical activity, physical exercises for type 2 diabetes, for example, can improve the supply of oxygen to the patient’s organs and tissues by activating his blood circulation. In addition, exercises for the legs make it possible to avoid the occurrence of gangrenous processes in the limbs. This directly affects the likelihood of taking a diabetic leg out in case of circulatory disorders in it and the onset of necrotic processes in it.
At the same time, along with training, the patient should also adhere to a strict diet. The fact is that one of the causes of the onset and development of diabetes is considered to be the presence of excess weight in the patient. While physical exercises allow you to "burn" extra calories, physical education makes it possible not to gain in consequence.
If after performing a set of physical exercises indulge in gluttony, the effect of such treatment will be practically zero.
The effect of exercise on insulin production
It is possible to lower the level of insulin with the help of physical culture for several reasons of a physiological nature. For example, if the exercise is repeated for a sufficiently long time, you can sharply reduce blood sugar without the use of additional injections of the hormone. In this case, it is worth noting the fact that not all drugs can provide progress in treating a patient, and physical education is applicable for any type of it.
Even in the case when the patient began to use other methods to reduce blood sugar and stopped performing the necessary set of exercises, the effect of such a load can remain for another two weeks. This circumstance is also very important in order to lower the glucose in the patient’s blood even when he needs to plan his therapy. In addition, general physical fitness can also increase the overall immune status and strengthen the state of its cardiovascular system.
Diabetes and exercise are also related because any physical activity can prevent the exacerbation of diabetes. Physical education will also help ease the course of a variety of concomitant diseases. In addition, exercise in type 2 diabetes can help a disabled person who has the disease improve their quality of life.
Sometimes a well-trained person can even completely refuse to take insulin, replacing this method of treatment with other methods and methods of therapy. As a result, lowering blood glucose levels can help the patient’s pancreas start producing its own insulin on its own. As a result, the amount of medication he will take will be sharply reduced.
Weight loss exercises are also part of the treatment of diabetes. The fact is that patients with obesity of any degree are at risk, since the body burdened with excess weight is simply unable to somehow fight against an increase in blood sugar. In addition, experts advise in the process of treatment with the help of physical activity to adhere to fairly simple rules, for example, such as:
- long duration of sports
- constant monitoring of maintaining optimal blood sugar levels,
- the absence of initially large readings of blood sugar levels, since in case of diabetes of the first and second types in case of exceeding the norm, physical activity can not only improve the patient's condition and, on the contrary, aggravate the course of his illness.
Understanding the whole mechanism of the influence of physical stress on the human body can give a persistent and strong healing effect. As a result, complex therapy, which will be based on physical activity, is able to lead to almost complete recovery of the patient.
Thus, the patient can significantly improve his condition, without wasting money on expensive drugs and staying in an elite clinic.
Physical education with type 1 diabetes has its own characteristics. For example, patients with this disease can suffer from mood swings, which is associated with a sharp change in blood sugar. If such surges in blood sugar cannot be controlled, glucose can become higher than the critical norm, as a result of which the patient will begin to develop depressive states, as well as chronic fatigue syndrome, which will later be very difficult for him to overcome.
The situation can be aggravated also because the patient in this condition will become apathetic and inactive, which, in turn, can lead to the fact that from a sedentary lifestyle his condition worsens even more. If the blood sugar level “jumps”, the patient may manifest so-called diabetic ketoacidosis. In the future, it can cause coma, which, in turn, can lead to death of the patient.
In case of type 1 diabetes, it will be necessary to consult a physician before starting physical therapy classes. The fact is that the size of such a load and its intensity directly depends on the patient's condition. So, for example, a depleted person should generally limit the degree of physical activity that will fall on him. If the set of physical exercises for a diabetic disease is developed correctly, the patient can recover so much that he will look much better than his peers.
The following factors can be considered the main advantage of physical activity in this case:
- Low susceptibility to ailments associated with age.
- Reducing the risk of diabetes complications.
- The probability of the absence of the possibility of the appearance of senile dementia is almost complete.
Speaking directly about the types of physical activity in this case, it can be swimming, amateur cycling, jogging in the fresh air, various exercises to prevent stagnation of blood in the foot. At home, you can do simple physical education. But exercises with weights and weights must be limited, as they can only aggravate the patient's condition.
The second circumstance that you should pay attention to is the mandatory control of blood sugar during exercise. The fact is that the human body primarily uses glucose during increased loads. In the case when a patient begins to engage in sports with diabetes, he may simply not notice the line beyond which his physical exhaustion will come.
To avoid this, such athletes are recommended to take special sports nutrition rich in glucose.
Exercise for diabetes 2 is very useful for the patient. With this type of disease, they directly stimulate the cells of the human body to increase their sensitivity to insulin. Strength training is especially good in this case, allowing you to increase muscle mass.
In addition, various cardio training, for example, jogging for type 2 diabetics, can reduce excess weight and also build muscle. Doctors advise taking pills such as Siofor or Glucofage against the background of such physical exercises. Even the simplest physical exercises for type 2 diabetes mellitus can several times increase the effectiveness of these drugs.
The main healing effect in this case should be the replacement in the body of a sick fat with muscles. Only in this case can insulin resistance be achieved. At the same time, modern medicine claims that physiotherapy exercises can give a chance of successfully adjusting insulin concentration to 90%.
If you need exercise for type 2 diabetes, videos of them can be found quite easily on the Internet. So, for example, there are separate leg courses for diabetes mellitus or just general training schemes. These include walking in place, steps, squats, swinging, turns with bends to the side, bends.
To achieve maximum effect, all described exercises should be repeated six to eight times. In any case, you can’t exercise on an empty stomach. The fact is that in this case, the patient's blood sugar level may drop sharply, which is fraught with very serious complications for him. To prevent this from happening, during the break it is necessary to arrange at least a small snack.
There are trainers specializing in the selection of various training schemes for patients with diabetes. They give a more significant effect compared to conventional exercises. In addition, the trainer can always adjust the individual lesson plan for a particular patient, taking into account his individual characteristics. Not everyone can do it on their own.
The video in this article talks about the benefits of physical activity in diabetes.
Rumyantseva, T. Diary of a diabetic. Diary of self-monitoring for diabetes mellitus: monograph. / T. Rumyantseva. - M .: AST, Astrel-SPb, 2007 .-- 384 p.
Rosen V.B. Fundamentals of Endocrinology. Moscow, Moscow State University Publishing House, 1994.384 pp.
Rustembekova, Saule Microelementoses in diseases of the thyroid gland / Saule Rustembekova. - M.: LAP Lambert Academic Publishing, 2014 .-- 232 p.
Let me introduce myself. My name is Yelena. I have been working as an endocrinologist for more than 10 years. I believe that I am currently a professional in my field and I want to help all visitors to the site to solve complex and not so tasks. All materials for the site are collected and carefully processed in order to convey as much as possible all the necessary information. Before applying what is described on the website, a mandatory consultation with specialists is always necessary.
Exercise therapy for diabetes mellitus is one of the components of the complex disposal of the disease. Thanks to physical education, tissue metabolism will be improved, glucose will be utilized in the body of a sick person, and the amount of sugar deposits in the muscles will decrease.
During medical research, it was found that a set of exercises not only reduces the concentration of sugar, but also contributes to its fall to normal levels.
Exercise, if they are performed in a dosed manner, helps to increase the effects of insulin and thereby reduce its dose. In the presence of excess weight, exercise therapy will help normalize lipid metabolism, which will be an excellent prevention of fat deposition.
Due to physical activity, a patient with diabetes mellitus can improve the body's resistance to viral diseases, suppress muscle weakness and manifestations of adynamia.
Exercises for diabetes of varying severity
In medicine, it is customary to distinguish 3 main forms of diabetes:
If a patient with diabetes is in a hospital, then physiotherapy exercises will be carried out according to the classical scheme, and with each subsequent time the load will increase.
As a rule, the total duration of classes will depend on the severity of diabetes:
- 30-40 minutes with mild
- 20-30 minutes with an average
- 10-15 minutes in severe form.
If the patient suffers from a mild form of the disease, then in this case the set of exercises will include exercises for absolutely all muscle groups. Each of them should be performed with a sufficiently high amplitude. This should happen at an average and slow pace. Quickly perform exercises aimed at working out small muscles.
At the next stage, the introduction of exercises that are already more serious in terms of coordination is begun. As a rule, they will include weighting and the use of special equipment, such as a bench or gymnastic wall.
The duration of such a training is from 30 to 40 minutes, and the density is quite high.
In addition to therapeutic exercises for diabetes, it is important to use walking at a fast pace, which should be dosed. Each time, the distance should be increased. If at first it will be necessary to pass 5 km, then soon this route should be increased to 12 km.
An excellent option would be the exercise therapy complex for diabetes mellitus, which will include diverse exercises:
- sports games (badminton, volleyball, tennis).
It is important that all sports activities are carried out under the strictest supervision of the attending physician!
The density of classes recommended by doctors is from 60 to 70 percent.
In this situation, classes will be aimed at stabilizing the dosage of drugs. In this case, the entire complex of exercises will be aimed at involving absolutely all muscle groups. The intensity should be moderate or small.
Each lesson should take no more than 30 minutes of time. In addition to therapeutic gymnastic exercises with this form of diabetes, you can practice dosed walking, but not more than 7 km away.
The density of classes should be from 30 to 40 percent (this indicator is considered below average). If walking is included, then it should be produced with an intensity of 110 to 120 steps per minute.
If the patient has a severe form of diabetes, then it is usually associated with problems with the heart and blood vessels. For this reason, exercises should be applied taking into account this significant feature.
In addition, the total load on a weakened body should be controlled, because it should be small or moderate.It will be great to include exercises aimed at small and medium muscles in classes.
As the adaptation takes place, the complex of exercises will need to include physical activity on large muscle groups.
We must not forget that the load should be produced at a slow pace, but continuously. This will enable blood sugar to decrease, because with this approach not only muscle glycogen will be spent, but also glucose.
Whatever the form of the disease, exercise therapy for diabetes should be performed no earlier than an hour after the next injection of insulin and food intake. If this nuance is not taken into account, then the onset of hypoglycemia is high, and behind it there may be a hypoglycemic coma.
With this form of diabetes, bed rest can be recommended. This may be classes with the mandatory inclusion of breathing exercises.
It is very important that such charging does not cause excessive overwork of a sick person. Even in the range of classes, you can actively connect massage and wellness tempering treatments.
Objectives of physical rehabilitation and basic contraindications
Considering this point, it should be noted that the sports load on the body of a diabetic will contribute to:
- reduction of hyperglycemia (if the patient is dependent on insulin, then charging will facilitate the work of insulin),
- a qualitative improvement in the work of the respiratory and cardiovascular system,
- increase efficiency
- adjusting the mental and emotional state of the diabetic.
Physical rehabilitation will be indicated provided that:
- there is a physiological reaction of the body to the load,
- there are no significant fluctuations in sugar concentration,
- compensation of the process occurs (if it is mild or moderate diabetes mellitus).
Physical therapy for diabetes is excluded if:
- severe decompensated diabetes,
- a low level of performance of the diabetic is noted,
- there are sharp changes in sugar levels during an active load on the body, as well as poor blood circulation, coronary artery disease, hypertension of the second or third degree with clearly expressed disorders of the organs.
Exercise number 3
The palms are placed on the back of the head, and then they extend their arms with the obligatory contact of the elbows. The upper limbs are bred on the sides at the expense of 1, 2. Next, at the expense of 3, 4 they are narrowed and exhaled.
Exercise number 4
The legs should be placed shoulder width apart with the simultaneous extension of the arms, which should be parallel to the floor. Further, the body is turned to the left to the stop. In this case, the right hand should be located in the middle of the chest. The movements are repeated to the right side, and at the end of the exercise (with the same arrangement of hands parallel to the floor), you should reach with your right hand to the toes of your left foot and vice versa.
Exercise number 5
Take emphasis sitting with the abduction of the upper limbs back. In this case, the fingers should touch the base of the floor. It is necessary to bend back and take a lying position. It is important not to move the arms and heels from the starting point.
Further, the legs connect and bend without tearing the heels apart. Then bring the legs to their original position. Similar exercises can be done 7-8 times in a row.
Exercise number 6
Lying on your back bend your elbows and lay them on your chest. It is important to have the forearms parallel to each other. Hands raise up, but do not bend at the same time (produce this exercise when inhaling). When you exhale, lower your hands to their original position.
Exercise number 7
Starting position - lying on your stomach. Palms are placed under the shoulders. Next, you should spread your arms to the sides and lower your palms to the base of the floor. The lower limbs bend back, and then bring them to their original position. The body should be bent back. The head is tilted in the same direction and fixed in this position for several seconds.
Exercise number 8
To do this, you need to lie on your back and at the same time raise your legs up. They should be strictly perpendicular to the floor. At the expense of 1, 2 legs spread as wide as possible and take a deep breath. At the expense of 3, 4 they bring the body to its original position and exhale.
Doing this set of exercises is necessary several times in a row, while trying to correctly put your breath. After completion, you should take a walk in slow steps.
The healing power of physical education for any type of diabetes
Almost any physical activity can significantly increase the body's sensitivity to the hormone insulin, improve blood quality and sugar levels in it. Unfortunately, many patients with diabetes underestimate the importance of sports activities, despite their high effectiveness.
Exercise is a treatment that does not involve special material costs.
An active lifestyle can be invaluable for the diabetic. This is due to the fact that during physical education:
- excess subcutaneous fat is removed,
- muscle mass develops
- increases the volume of receptors for the hormone insulin.
These mechanisms have a positive effect on metabolic processes in the body due to increased consumption of sugar and its oxidation. Fat depot reserves are consumed much faster, and protein metabolism is activated.
During physical education, the emotional and mental health of the diabetic improves, which helps to improve his well-being. That is why exercise is a key part of non-drug therapy for diabetes.
Physical education helps prevent or delay the development of type 2 diabetes.
Class benefits for type 1 diabetic
Patients with this form of diabetes, especially those with long experience, suffer from constant changes in the concentration of glucose in the blood. Such jumps cause depression and chronic fatigue, which is extremely difficult to overcome.
In this state, the patient is not up to sports. He does not want to do anything and therefore he leads a sedentary way of life, which further exacerbates problems with sugar. Glucose can not only increase, but also fall to unacceptable indicators that are dangerous to health. Changes in sugar can cause diabetic ketoacidosis and cause coma. In some cases, coma can be fatal.
Despite the obvious benefits of exercise therapy for diabetes mellitus (physiotherapy exercises), it is important to consult your doctor before using this method of getting rid of diabetes!
Oddly enough, it sounds, but physical activity and classes in the gym are very troublesome business. However, the benefits of physical education are simply priceless. Doctors recommend daily and vigorously putting into practice a set of special exercises for type 1 diabetes. This will help not only improve the quality of life, but also look much better and younger than peers.
Those diabetics who lead an active lifestyle are much less:
- subject to age-related ailments,
- suffer from complications of the underlying disease,
- quite rarely fall into senile dementia.
It is not necessary to engage in sports professionally. Amateur jogging in the fresh air, cycling, swimming in the pool are quite enough. This will help not only to feel better, but also much easier to cope with household chores. From sports, vitality appears that motivates a better control over the course of diabetes.
Physical education instead of insulin with type 2 ailment
If the patient suffers from type 2 diabetes, then in this case physical education will be useful. It will help improve cell sensitivity to insulin. Doctors say that strength training is especially good for this form of the disease.
Engaged in jogging or other cardio workouts, the diabetic will not be able to build muscle, and weight will decrease. Against the background of sports, it is good to take medications that can increase the sensitivity of cells to the effects of the hormone:
The most basic exercises will help the pills work several times more efficiently.
The more fat the diabetic has in the body (especially on the waist and abdomen), the less muscle and muscle it has. It is this condition that increases insulin resistance.
Insulin and physical education
Subject to regular classes, and any, after a few months, a patient with diabetes will feel their beneficial effects on her body. To control sugar, less and less insulin will be required, and the range of exercises will grow.
With each subsequent workout, the need for additional injections of the hormone will decrease. It is noteworthy that the rule works for diabetes of any type.
If the patient for some reason does not perform a set of exercises, then the effect of previous loads will continue for the next 14 days.
This is especially important for those involved in the treatment of the disease with insulin injections, because in this case it is necessary to plan therapy.
Exercise has a direct effect on blood sugar. Every diabetic must know that in certain cases the complex of physical activity can not only qualitatively reduce its concentration, but also dramatically increase it. Therefore, even short runs should be agreed with the doctor. Diabetes control during exercise can be complicated by hormone injections.
Even so, the beneficial effects of physical education cannot be overestimated. Denying yourself in it will mean knowingly dooming to:
- exacerbation of diabetes mellitus,
- aggravation of concomitant ailments,
- life in the status of a disabled person.
A competent doctor recommends physically active and athletic diabetics taking drugs for the treatment of the disease, abandon them and switch to other methods of therapy. The pancreas will be stimulated less, which will help it produce more and more of its own insulin.
The mechanism of lowering blood sugar is to increase the amount of protein during physical education. To achieve maximum results, you should adhere to some important rules:
- sports should be long enough,
- it is necessary to maintain the optimal concentration of the hormone insulin in the blood,
- glucose should not be excessively high initially.
If recreational jogging is practically not able to cause a jump in glucose, then more active types of physical education can give the opposite effect. Therefore, it is important for the patient to understand the whole mechanism of the influence of sports on diabetes..
Ideal exercises for type 2 diabetes
Physical activity helps to cope with type 2 diabetes without the use of systematic injections of insulin. As already noted, the level of resistance to this hormone directly depends on the amount of fat deposits in the diabetic and the balance of muscle mass. The less fat in the depot, the higher the sensitivity.
Modern doctors, and in particular endocrinologists, are confident that the probability of successful adjustment of insulin concentration only due to physiotherapy can be up to 90 percent. As the muscles grow, the body will better process insulin and reduce the need for additional administration.
The most productive exercises should be done daily.
Walking on the spot
It is necessary to raise the knees in turn and lower them, simulating walking. You can also connect lunges to the sides with raising your hands up. Breathing while doing this exercise may be arbitrary.
The frequency and intensity of such a walk should depend not only on the neglect of the disease, the condition of the patient, but also on his age. On average, the duration of the walk is from 2 to 4 minutes.
You should stand upright and lower your hands. Next, take a step back with your left foot, raise your hands up and while breathing deeply. At the exit, the arms are lowered and returned to their original position. The same thing is done with the right foot. The steps for type 2 diabetes can be repeated 5 times in a row.
On inspiration, it is necessary to make the arc forward with straightened hands. On exhalation, an arc is made down and squats. Followed by:
- inhale and stand up, making an arc forward,
- raise your hands up and exhale
- lower your arms to your shoulders, inhale, and then down and exhale.
The complex of movements is repeated from 6 to 8 times.
The hands should be placed on the waist, and then the arms are straightened and spread apart. On the left you need to turn so that the right hand is in front of the chest. Right exercises are repeated according to the same principle.
After that, you need to bend down and get your left leg with your right hand. Then the exercise is repeated in the opposite direction and take the starting position.
The number of repetitions is from 6 to 8.
To complete this complex it is necessary:
- stretch out your arms in front of you
- to swing with the right foot, reaching to the palms,
- swing with your left foot and reach your palms
- crouch three times with arms extended forward
- make an arc forward, raise your hands, and then spread them apart.
Repeat 6-8 times in a row.
Starting position, standing, hands on the waist. It is necessary to bend so as to touch the toe of the left foot with the right brush. Next, the exercise is repeated in the reverse order.
You can still make spring slopes:
- during the first, to reach the toe of the left leg with your right hand
- with the second left hand, the toe of the right leg,
- with the third, the fingers of both hands reach the toes of both legs,
- take a starting position.
Repeat the complex from 4 to 6 times.
Every physically active person with overweight will be able to absorb carbohydrates better.
This is possible due to muscle sensitivity to insulin. Therefore, the lack of exercise therapy is much more dangerous than inadequate nutrition.
However, we must not forget that it is still better to organically combine both of these non-drug methods of getting rid of the disease. Exercise for type 2 diabetes is the key to a full and healthy life.