Treatment and Prevention

Gymnastics for diabetics

Diabetes is a disease associated with an increase in the amount of sugar in human blood, with the non-assimilation of sugar by the cells of organs, with a decrease in hemoglobin and insufficient nutrition of organs and tissues.
The consequences of diabetes are often manifested in the destruction of the walls of blood vessels, the narrowing of their lumen, in the appearance of cardiovascular diseases. In patients with reduced performance and weakened energy metabolism. Also, diabetes affects the kidneys (nephropathy), there is a feeling of numbness in the limbs, muscle contraction, trophic ulcers.

There are two factors that can cope with type 2 diabetes at an early stage or alleviate the condition of a patient with type 1 diabetes: diet and physical activity. The impact of both factors leads to a decrease in blood glucose, reducing the devastating effects of diabetes.

What is exercise for diabetes?

Exercising in diabetes provides:

  • Reducing blood sugar levels (during exercise, energy is consumed inside the cells, and they are able to absorb a new portion of sugar from the blood).
  • Reduced body fat and weight control.
  • Changing the type of cholesterol in the blood and on the walls of blood vessels. In medical terminology, cholesterol is divided into two types - low and high density. Exercise creates the conditions for converting a harmful form of cholesterol (low density) into another form (high density) that is beneficial to the human body.
  • Transformation of neuropsychic stresses into motion.
  • Extending the life of a diabetic.

What is possible with diabetes: aerobic exercise

All exercises recommended for diabetics are aerobic. What does this term mean?

Aerobic exercises are those that do not require rapid breathing and intense muscle contractions.
The opposite group of exercises is called anaerobic, it consists of enhanced training, high loads (for example - sprint).

Aerobic exercise does not give a significant increase in muscular strength, but this is not important for a diabetic. The main thing - aerobic training can reduce blood sugar and reduce the amount of body fat. How does this happen?

When physical exertion occurs, the glycogen found in the muscles is converted into glucose and reacts with oxygen. As a result of the reaction of glucose with oxygen, carbon dioxide is formed, water and energy is released for further movement and physical activity.

The main factor of aerobic processes - oxygen, with calm loads, it is always sufficient for the reaction to proceed.

With high intensity loads of oxygen is not enough.
Organ cells consume energy reserves and urgently require its replenishment. The liver releases glucose into the blood, but sugar cannot be absorbed for two reasons: there is no or not enough insulin (therefore glucose cannot pass through the walls of blood vessels into the cells) and not enough oxygen (for oxidation). Thus, a high sugar in the blood and a lack of energy in the cells is formed, often loss of consciousness, coma.

We list the main types of aerobic exercises shown for diabetics to practice:

  • Walking, walking (without weight transfer, at your own pace, especially good after lunch, dinner or breakfast).
  • Slow jogging (with preservation of calm breathing).
  • Swimming (without competition).
  • Calm cycling.
  • Rollers, skates, cross-country skis (in pleasure, without competition with other people).
  • Dance classes (without elements of rock and roll and gymnastics).
  • Water aerobics.
It is recommended that you perform aerobic exercises at least half an hour a day.

What can not be done with diabetes?

  • Run marathon distance.
  • It is impossible to walk and run a lot for those who have developed a diabetic foot (you can swim and ride a bicycle), as well as those who have developed diabetic dry gangrene or there are constant severe pains in the calves.
  • You can not do dumbbells with eye complications.
  • Load yourself with an increased amount of ketones (acetone) in the urine - determined by test strips.
  • Repeatedly perform strength exercises (pull-ups, push-ups, work with a barbell).
  • Giving exercise at high blood sugar levels (not higher than 15 mmol / l).

Features of physical education in diabetes

  1. It is necessary to measure blood sugar before and after classes.
  2. Exercise can be after breakfast, diabetics can not be burdened with "on an empty stomach."
  3. The main criterion for assessing the physical condition during classes - exercises are performed until the appearance of mild fatigue, no more.
  4. Duration of classes depends on the degree of diabetes. For patients with severe disease, exercise time is limited to 20 minutes per day. With moderate severity - 30-40 minutes per day. In the initial mild stage of the disease, the recommended time for physical training is 50-60 minutes daily.

List of exercises for diabetes

Performed exercises can be divided into groups:

  • Aerobic tonic to reduce blood sugar.
  • Exercises for legs.
  • Breathing exercises.

Gymnastics for normalization of blood circulation in the legs

This group of exercises due to its great significance for the life of a diabetic must necessarily be performed daily for at least 15 minutes.

The above exercises activate blood flow in the legs, prevent gangrene of the limbs and reduce muscle pain.

  1. Standing: to roll (transfer weight) on the foot - from socks to the middle of the foot and to the heel, then back to the toes.
  2. To rise on socks and to fall on all foot.
  3. Sitting on a chair: move your toes - lift them up, spread them, lower them down. Take a pencil toes and shift it to another place, alternately with each foot.
  4. Circular motion toes.
  5. Circular movements of the heels - with socks resting on the floor (this exercise works through the ankle and activates the blood flow in the ankle joint).
  6. Lying on your back is a bicycle - we twist imaginary bicycle pedals.

Each exercise is performed 10 times, the whole complex takes from 10 to 15 minutes.

Dumbbells for diabetes

Patients with diabetes are not recommended intensive physical training. But classes with dumbbells of small weight (1-2 kg) are allowed and even welcomed.

Dumbbell exercise time for diabetics is recommended up to 15 minutes per day. We recommend the following exercises:

  • Standing with dumbbells in your hands: raise your arms through the sides up and lower them down, carrying them on your outstretched arms in front of you.
  • Raise one arm with a dumbbell above the head, bend it at the elbow and lower the hand with the dumbbell down to the back (behind the head).
  • Hands with dumbbells raise and stretch to the sides. Move your hands from the "side" to the "front" and back.
  • Dumbbell arms down. Raise the hand with the dumbbells to the armpits, bending the arms at the elbows.

Respiratory gymnastics for diabetics

The purpose of respiratory gymnastics is to provide the cells of the body with the required amount of oxygen.
There are several respiratory techniques for diabetics, get acquainted with some of the most famous.

Sobbing breath from academician Vilunas

This method is based on increasing the amount of oxygen entering the cells. Further, it stimulates the activity of beta cells that produce insulin. There is an increase in insulin in the blood.

The technique of performing sobbing breathing is similar to the technique of holotropic breathing (known breathing exercises for general strengthening of the body and psyche). Breathing in and out is done by mouth, while a large amount of air enters the lungs. Breath - short and strong, exhalation - long (3 seconds).

It is recommended to apply such breathing for 2-3 minutes several (from 3 to 6) once a day.

Gymnastics Strelnikova

This breathing exercises are based on noisy short breaths with a nose with a frequency of 60 breaths per minute (exhalations are arbitrary, uncontrollable). Rhythmic breaths are combined with physical actions, which at the time of inhalation slightly compress the chest outside (rhythmically leaning forward, or squat, or hugging himself by the shoulders, etc.). As a result of respiratory gymnastics, the lungs are filled with oxygen and all organs and tissues are saturated with oxygen. The vascular tone is restored, the blood circulation is activated, which is necessary for diabetics.

The breathing technique of Strelnikova has proven to be an effective means of dealing with colds, viral infections, asthmatic bronchitis and heart attacks. The list of contraindications to classes according to the Strelnikova method is only the presence of internal bleeding.

Breathing exercises combined with other types of physical activities for diabetics, increases lung volume, nourishes the body with oxygen.

Physical education for a diabetic is necessary, as air. The quality of life of a diabetic and its duration depend on diet and physical activity. Feasible physical education and proper nutrition are the key to successful recovery in the initial stages of diabetes and maintaining performance in the middle and severe stages of the disease.

Watch the video: Level 9 Gymnastics Dec 12, 2014 (August 2019).