Exercise to cure diabetes, what should I do?

 Exercise increases glucose utilization, which reduces blood sugar in diabetics. Exercise muscles consume 7 to 40 times as much glucose as they do when they are stable. Exercise not only reduces blood sugar but also helps prevent and treat obesity, high blood pressure, which worsens diabetes. In addition, due to increased immunity, it is not easy to catch diseases such as infections and flu, and blood circulation is facilitated to prevent atherosclerosis.

◆ What exercise is good for diabetes patients?

First of all, people who can control their blood sugar by eating and exercising alone, and those who take oral blood sugar medications can do most of the exercise. The simplest thing is walking exercise. For example, it is helpful to walk up and down stairs without using an elevator, or to take a walk after lunch, or to ride a bicycle three to four times a week. I start by choosing an exercise that I can do easily depending on my hobby and job. However, patients who use sulfonase drugs, insulin injections, and patients with diabetes complications are not allowed to do extreme exercise such as swimming, marathon, or calorie-burning exercises in a short period of time.

◆ When is a good time to exercise?

People who are good at controlling blood sugar through diet and exercise therapy and those who are taking oral blood glucose medications (mefremine, abandia, actos, basons, glucoby) that do not stimulate the pancreas do not mind exercising anytime before and after meals.
 However, patients who use oral blood sugar drops or insulin injections that stimulate insulin secretion in the pancreas must exercise after meals to effectively control blood sugar after meals. If you have severe diabetes complications or poor liver, if you have severe atherosclerosis, you should take a rest after meals.
 Diabetes patients warm up with low-intensity aerobic exercise for 10 minutes to prevent musculoskeletal damage and then continue to exercise for about 30 minutes with moderate intensity, with a maximum heart rate of 60 to 75%. When you finish exercising, you should finish with 5 to 10 minutes of light exercise.
 On the other hand, sneakers are comfortable on your feet and you have to choose one that fits you well. If you get diabetes, you are likely to develop foot ulcers due to poor blood circulation, and if you get hurt, you will not get well. Patients with a dull sense of feet must check their feet for wounds and foreign substances before exercising and avoid wearing tight shoes or socks.

◆ Be careful not to eat this and that after exercising

In general, the amount of exercise to burn 100 kcal is about 30 minutes on foot, six minutes on the spot, 14 minutes on tennis, 12 push-ups, 20 minutes on a bicycle, 120 steps on stairs, and 10 minutes on a swim. The 100 kcal calories are about 1/3 of rice, 1/3 to 1/4 ramen, 1 banana (medium size), and 1 apple. Therefore, if you exercise for weight loss, you must control your diet. If you eat a hamburger because you are hungry after swimming for 30 minutes, swimming for 30 minutes will be in vain.