Physical activity in diabetes. Calculate heart rate
The role of physical activity (within reason) it is difficult to overestimate for normal functioning of the body (both healthy and sick). Studies have shown that exercise is more effective in reducing the risk of developing diabetes than the diet, and in combination with diet the risk of diabetes type 2 diabetes is reduced by 60%.
In diabetic patients during (and after) physical activity increases glucose utilization in muscles, which reduces blood sugar. As a result of this reduced (or cancelled) the use of glucose-lowering drugs. However, to
approach to increasing physical activity should carefully. It is recommended to consult with your doctor and assess the possible options loads. Necessarily it is necessary to adequately assess the condition of the cardiovascular system of the patient. Patient diabetes should know the basic skills of self-control, to know the signs of hypoglycemia, its prevention and treatment.
During physical activity it is necessary to adhere to the following rules:
Before class it is necessary to measure the level of sugar in the blood.
If blood sugar is over 14 mmol/l or less than 6 mmol/l to training should not proceed.
The principle of exercises should go from simple to more complex. Start small – walk for 5-10 minutes 3 times a week. Gradually increase the duration and intensity of stress (be sure to watch out for their well-being). Very good stimulator for lazy patients will have a dog that needs a daily walk. Thus, the dog will walk with you.
Regularity of exercise is more important than intensity.
Special attention must be paid to the clothes and shoes. It should be comfortable and without any discomfort. Carefully follow your footsteps.
During training carefully monitor your water balance (especially in hot weather).
Do not make insulin injections in those places that will be involved during the exercise.
Control the level of sugar in the blood after exercise and before bedtime.
Train yourself to train at the same time, to pre-calculate the change in insulin dose or the need for additional carbohydrate intake.
Closely monitor the blood sugar level. After regular exercise a high probability of correction of hypoglycemic therapy in the direction of its reduction. These issues need to be addressed with your doctor.
That exercise are the patient benefits are illustrated by the following:
healthy and sound sleep . after which the patient feels well rested;
good health during the day – alertness, mood;
sustainable healthy appetite . normal operation of the digestive system;
when you are overweight there is a gradual decrease in weight . but not more than 1 kg per week.
During physical activity the patient should monitor their health and to monitor their pulse. Calculation of heart rate (heart rate) should be performed according to the following formulas:
for optimal physical activity (is 50-75% of max):
the lower level heart rate = (220 – age)·0,5;
the upper level of heart rate = (220 – age)·0,75.
maximum load: heart rate = 220 – age;
moderate load is 50% of the calculated maximum load;
intense is the load in excess of 75% of the maximum.
For example, for a patient aged 60 years, estimated heart rate will be:
maximum load: heart rate = 160 beats/minute;
moderate load: HR = 80 beats/min;
intensive exercise: heart rate more than 120 beats/min;
the lower level optimal load: HR = 80 beats/min;
upper level optimal load: heart rate = 120 beats/min.
The best effect of physical activity expected in patients with diabetes with a fasting glucose of 11 mmol/L. When poorly compensated diabetes physical activity is not shown. They can start only after payment medications and diet.
In the presence of late complications it is necessary to consider features of physical activity. For patients with retinopathy contraindicated active physical exercise (running, weight lifting, active play); for patients with neuropathy contraindicated for long walks, running; for nephropathy patients contraindicated exercises with high intensity.