Proper exercise can directly consume blood sugar, reduce insulin resistance, improve cardiopulmonary function and enhance physical fitness, which is the basic prevention and control measures for type 2 diabetes.
However, many diabetic patients have many misconceptions about exercise to lower sugar, resulting in failure to play a corresponding role, poor blood glucose control or even out of control, but rather damage to health.
7 Common Exercise Misconceptions Among Diabetics
1: Doing Housework Is The Same as Exercising
It is true that doing housework sometimes feels “very tired”, but the “tiredness” of doing housework ≠ the energy consumption of exercise.
From the point of view of energy consumption, housework is a local repetitive activity of the body, which is light physical labor and does not consume much calories.
Daily housework is better than no activity at all, but the consumption of blood sugar is less, and it cannot replace the whole-body exercise with the participation of a wide range of muscle groups.
2: Strenuous Exercise In The Morning On An Empty Stomach
Diabetic patients themselves blood sugar instability, fasting exercise in the morning may occur hypoglycemia or reactive hyperglycemia, and fasting exercise is easy to produce hunger, increase appetite, making it more difficult for some diabetic patients to control their diet, easy to eat too much, post-prandial blood sugar spikes out of control, increased fluctuations.
3: Exercise Intensity Is Too Low or Duration Is Too Short, Less Than 10 Minutes or Even 5 Minutes
The intensity of exercise is too low or too short, the face is not red, breath is not panting, 3, 5 minutes to finish, easy energy consumption is not sufficient to play a role in lowering blood sugar.
Data show that usually in the initial 10 minutes of exercise, the consumption is mainly the liver and muscle stored energy. 10 minutes to 30 minutes after, only began to consume a lot of sugar in the blood.
If the amount of exercise is not enough, exercise less than 10 minutes to stop, then consume less blood sugar, it may not achieve the purpose of exercise to lower blood sugar.
4: Exercise Intensity Is Too Large or Exercise For a Long Time, Lasting More Than 1-2 Hours
Diabetic patients who exercise too intensely and for too long, sweating profusely, tired to the point of deficiency, lasting more than 1-2 hours, may consume too much energy and may have excessive blood sugar drop, or even trigger hypoglycemia.
5: Exercise Is Not Regular
Exercise can not be consistent, want to exercise, do not want to exercise, or only in the weekend for surprise exercise, exercise cycle is not regular.
Irregular exercise can only help control blood sugar after a meal before exercise, but has no effect on blood sugar at other times, and blood sugar control will not achieve satisfactory results.
Regular exercise, on the other hand, can increase insulin sensitivity and improve insulin resistance, which helps lower blood sugar and reduce glycated hemoglobin.
6: If You Take Glucose-lowering Drugs, You Don’t Need To Exercise
Diet control and proper exercise are the basic interventions for type 2 diabetes. If you don’t change your lifestyle, even if you temporarily lower your blood sugar with medication, it can go up again later.
Compared with drugs, exercise to lower blood sugar is economical, safe and effective to improve insulin resistance, but also to reduce weight and control weight.
Diabetic patients who do not like to exercise, blood sugar is often difficult to control, the larger dose of drugs and more types
7: Exercise, Intensity & Their Own Condition, Physical Mismatch, Pay Attention To Exercise Protection
Exercise must be measured, try to avoid more than their own load capacity, high-intensity exercise, to prevent accidental injury.
When blood sugar control is unstable, greater than 16.7mmol/L, combined retinopathy, combined ketosis, unstable angina, all sports should be contraindicated.
Also pay attention to foot protection during exercise, prevention of hypoglycemia, etc.
It is best to have a 5-minute preparation activity before exercise, and a relaxation activity lasting 5 minutes near the end of exercise.