Like normal people, diabetics shall follow certain procedures when they doing exercises and do exercises as per schedule. Only by doing so, they could achieve good results without bringing damage to our body. Before the formal exercise, they should first make warm-up activities, such as moving the legs and arms, stretching the legs, extending the hip and moving joints and muscle groups. These preparation activities could enhance the flexibility of the body and increase the heart rate, which lays a good foundation for relatively large amount of exercise.
After initiating the exercises, the heart rate shall be maintained in the effective heart rate scope and hold it for a period. The exercise times shall be not less than 3 times per week and half an hour per time; otherwise, it could not achieve satisfactory results. If one could make exercise 5 days per week or even 7 days per week and the exercise lasts not less than one hour, the effect would be even more satisfactory. It is harmful for Diabetic patients to have violent exercises in the weekend.
We mentioned the issue of heart rate. Heart rate calculation is the simple and practical method in evaluating whether the amount of exercise is appropriate. Then how could we calculate the appropriate amount of exercise with heart rate? The heart rate during the exercise process shall be maintained within the scope of (220 Minus age) X (60% ~ 80%) which indicates appropriate amount of exercise. If your heart rate is lower than this scope, your exercise could not reach the expected effect while if the heart rate is higher than this scope, exercise might hurt your body. Take a person of 60 years old, his heart rate scope after exercise = (220 Minus 60) X (60%~85%) = 96~136 beats per minute. Some people hold to use a simpler method. That is, taking (170 Minus age) as the appropriate average heart rate during the exercise and the average heart rate for people of 60 years old should be around 110 bpm. After the exercise, it should do the relax activity to reduce the heart rate and blood pressure gradually. Some diabetics suffer diabetic peripheral neuropathy and malfunction of blood vessel regulating. If they stop exercising in a sudden, the blood pressure might decrease sharply and cause dizziness, blackout and syncope. Diabetic patients shall pay special attention on this point.
Benefits of Exercise on Diabetes
Three Things Shall be Done before Exercise
How Should Diabetic Patients Exercise
Optimal Time for Diabetics Doing Exercises
The Attentions for Exercise in Diabetic Patients
Under what conditions diabetic should not exercise?
Can Housework Replace Exercise?
How to exercise for children with diabetes?
How to exercise for elderly diabetic patients?
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