The third leading cause of death among women: diabetes! Get moving to control blood sugar 5+5!

If you want to maintain a slim figure but are too lazy to move, that’s not possible! Doctors remind that in addition to balanced nutrition, exercise is also necessary to lose weight, so as to have a chance to avoid the third leading cause of death among women in China - diabetes. As for how to move? Let me tell you the secret of “5+5”!

WHO: More than 1/4 of diabetes is caused by "lack of physical exercise"!

According to the Ministry of Health and Welfare's statistics on the top ten causes of death in Taiwan, diabetes has ranked third among the top ten causes of death for women for six consecutive years, with a mortality rate of 41.9 per 100,000 people. One of the reasons for this is "too little exercise"! Lin Jinghan, a physician at the Department of Metabolism and Endocrinology at National Cheng Kung University Hospital, pointed out that according to statistics from the World Health Organization (WHO), 27% of diabetes cases are caused by "lack of physical activity."

Exercise controls blood sugar and saves your health! 5 planning suggestions + 5 preparations

Exercise can not only prevent chronic diseases such as diabetes, but it is also an important treatment method after suffering from diabetes. In general, exercise can improve the condition of diabetes in four ways, including: (1) increasing the sensitivity of muscles, liver and fat cells to insulin, reducing blood sugar control; (2) increasing the glycogen content in muscles and liver, improving the phenomenon of hypoglycemia caused by activity; (3) enhancing the circulation and metabolic function of the heart and blood vessels to improve metabolic function; (4) helping to digest calories and avoid persistent overweight.

【Top 5 Exercise Suggestions】

However, how should people with diabetes plan their exercise? Dr. Lin Jinghan provides 5 suggestions:

1. Those who have no exercise habits can start with brisk walking and gradually increase the time and frequency. When walking, follow the National Health Administration's recommended mantra: "Keep your head up, chest out, and abdomen contracted, place your hands lightly on your waist, swing your shoulders naturally and relax, and walk forward with open steps" to achieve the health-preserving effects of walking.

2. It is best to exercise within 1 hour after a meal, and try not to exercise on an empty stomach.

3. The frequency should be gradually increased to 5 times a week, each time for more than half an hour; the intensity of walking or exercise should reach the level of slight sweating.

4. Carry sugar cubes with you when exercising in case of hypoglycemia.

5. The main types of exercise are jogging, cycling, swimming, aerobic dance, Tai Chi, etc.

【Five major preparations】

In addition, whether you are doing outdoor or indoor activities, be sure to do 5 major preparations to prevent any emergencies, such as leg cramps or sports injuries. The five major preparations include:

1. Do warm-up exercises.

2. Check that you are wearing breathable and sweat-wicking clothing.

3. Do not consume alcoholic beverages during exercise.

4. Patients should discuss appropriate exercise and medication with their doctor first.

5. If the air quality is poor, you should wear a mask, reduce going out, or do health exercises at home instead.