Diabetics can exercise and follow the FITT principle to control their blood sugar levels better!

The belief that diabetics should not exercise is only half true because if we can control our diabetes well under the care of a doctor, we will be able to exercise normally. Recommend the FITT principle to help improve diabetes!

Did you know? Diabetic patients should consult their doctor about the appropriate blood sugar level for exercise on an individual basis. Because if at any time blood sugar levels cannot be controlled according to the criteria set by the doctor for exercise, exercise should be avoided. However, blood sugar levels should be checked before exercising every time. แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ If the value is less than 100 mg%, at least 15 g. of carbohydrates should be consumed to provide energy and adjust blood sugar levels in line with exertion.

Exercise steps

• Warm up
• Training zone exercise
• Cool down

FITT Principles of Exercise in Diabetic Patients

• Frequency: At least 3 times/week. Rest days should not exceed 2 days.
• Intensity: Moderately intense (40-59% of heart rate reserve)
• Time
  • 30 minutes/day or 150 minutes/week
  • You can divide the accumulated rounds, with each round being moderately difficult, at least 10 minutes.

• Type
  • Aerobic exercise (exercise that uses large muscles continuously, such as brisk walking, cycling, swimming)
  • Resistance exercises such as dumbbells, resistance bands, resistance exercise machines, when combined with aerobic exercise, will help control blood sugar better. Should be done 2 days/week (should not be done 2 days in a row), 5-10 repetitions per exercise and 3-4 sets.

Exercise tips for diabetic patients

• Wear appropriate shoes and avoid exercising barefoot.
• Check your feet every time after exercising.
• Avoid exercising in extremely hot or cold places.
• Avoid exercise if your blood sugar levels are not controlled.
• Check your blood sugar level before exercising if it is less than 100 mg%.
• You should eat 15 g. of carbohydrates first.
  • Example of 15 g of carbohydrates.
    • 1 ladle of rice
    • 1 slice of bread
    • 1 cracker
    • 1 glass of milk
    • Half a glass of fruit juice
    • 1 small apple
    • 1 small orange

However, exercise in diabetic patients has an effect similar to the work of the hormone insulin, which helps to use blood sugar in the muscles better, resulting in lower blood sugar levels, making patients healthier. However, it must be under the safety and supervision of a medical specialist.