[송대욱 박사의 당뇨엔 진심 (14)] Exercise life of diabetic patients, how much exercise should I do?

[뉴스투데이=송대욱 전문기자] If there’s one thing a person with diabetes needs to do, it’s exercise. There are two main reasons for the occurrence of hyperglycemia, which is high blood sugar.

One is when the pancreas is damaged and insulin secretion function is disrupted, so that blood cannot move to cells, which are tissue. The other is when the ability to store sugar in tissues or cells is reduced. Either way, exercise is important for controlling blood sugar.

You should do moderate-intensity aerobic exercise. Exercise activates energy metabolism and requires more sugar. The effect of exercise is to lower blood sugar using sugar and improve insulin sensitivity. Exercise reduces insulin secretion, but more sugar moves from the blood to muscle tissue and is used up again.

Since exercise has the effect of using less insulin to use more sugar, it is good for both type 1 diabetes, which is pancreatic type hyperglycemia in which insulin secretion is insufficient, and type 1 diabetes. 2, which is a type of undamaged pancreatic hyperglycemia, in which blood sugar rises despite high insulin concentration

Exercise will have a positive impact on both people with and without diabetes who are in a situation where diabetes needs to be prevented. The effect of aerobic exercise plays a role in facilitating the delivery of oxygen to tissues and cells. The complete metabolic combustion in an oxygen-rich state also has the effect of making the human body clean by reducing the toxins caused by incomplete combustion.

The effect of moderate aerobic exercise is to consume sugar in the muscle, increase the insulin sensitivity of the muscle fiber, and supply sufficient oxygen to complete the metabolic burning. Also, exercise is training. The effect of aerobic exercise is not only during exercise, but by increasing this capacity, it makes the body able to control blood sugar more smoothly on a daily basis.

Don’t worry about what to do for aerobic exercise, just start walking. You have to walk a little fast to become moderate or higher aerobic exercise. Moderate is exercise that quickens your breathing and raises your heart rate, but doesn’t make you short of breath. It is better to maintain a moderate intensity or more for 30-50 minutes than exercise that is too weak or too strong.

So how much exercise should you be getting? You should exercise at least 150 minutes a week. If you walk 30 minutes a day, 5 times a week, if you walk 40 minutes a day, 4 times a week, if you walk 50 minutes, 3 times a week that’s the minimum amount of exercise. And when is the right time to do it? It is best to exercise by walking outdoors during sunny hours. This is because the heat role of sunlight is also essential for the improvement of health. On the weekends it would be good to find a place with plenty of fresh oxygen and exercise.

You need to do exercises to gain muscle mass. What are the benefits of gaining muscle mass? First, the sugar-consuming muscle fibers increase, so the ability to control blood sugar with exercise becomes better. Regular exercise is important, but there are many times when modern people’s lives don’t. To see a great effect of exercise in the shortest amount of time, muscle mass must be increased. The increase in muscle mass brings another benefit. Glycogen storage capacity improves. Glycogen is produced by synthesizing glucose and stored in the liver and muscles.

If you understand that glucose is sugar just before use, glycogen is sugar stored for later use. An increase in muscle mass means an increase in storage space and glycogen storage capacity. If the muscle itself has enough stored sugar, it has room to control blood sugar. Rapid changes in hormones that control sugar and energy metabolism are reduced, allowing the body to maintain homeostasis more stably.

There is a large muscle that accounts for 40% of the muscle in the human body. it is the thigh muscle. To increase muscle mass, it is concluded that the lower body exercise must be zealous. The easiest exercise to start with is a three-piece set of squats, lunges, and bridges that work your glutes and thigh muscles. You may need the guidance of a trainer to prevent injury during exercise and to train consistently.

Also, there is an exercise that can strengthen your calf muscles and it is an exercise that lifts both heels. When you train to train the lower body muscles in this way, the metabolism that creates the muscles is activated and the muscles of the whole body can be increased. Furthermore, weakened internal muscles can also improve together. When you use your muscles, the metabolism that produces muscle fibers will be activated.

People often misunderstand that eating protein is a way to gain muscle mass, but it’s good to think that no matter how much protein you eat, your muscle mass won’t increase unless you do strength training. You have to think that your muscles get what they need. This is expressed as ‘absorbing’ with effort. If you find all of these things difficult, try climbing stairs.

When it comes to exercise, it’s easy to think only of aerobic exercise and strength training. Aerobic exercise and strength training are sufficient for diabetes management, but extra exercise is needed for the muscle itself. it’s a trait. When you exercise, your metabolism is on, so the metabolites stay. These are what can often be called fatigue substances, waste products or toxins. Stretching helps release these toxins.

During exercise, muscles contract to generate force, and the exercise ends in a stable state when increased through stretching. It is also helpful to massage overworked muscles or apply warm compresses to relieve muscle fatigue. To exercise constantly and regularly, the condition is entered that there is no pain.

With comprehensive exercise consisting of moderate aerobic exercise, strength exercise, and stretching, we not only support blood sugar management, but also improve your health to a more well-rounded state. How to avoid getting a disease and how to improve your health are different. Don’t settle for the state of diseaselessness, but it takes effort to get out of the state of weakness.

◀ Song Dae-wook Profile ▶ Doctor of Oriental Medicine, Kyung Hee Korean Medicine Graduate School / Director, Deoksu Oriental Medicine Clinic / Director, Clinical Research Institute / MBTI Instructor / Developer of SnCi Sasang Constitutional Test Strip / Regular Member of Sasang Medical Association / Regular Member of Korean Fermentation Detox Society / Executive Director of Seongjeong Sasang Medical Association