Get rid of metabolic syndrome and take action! Three must-learn exercise prescriptions to prevent three highs

If your waistline is too thick, your blood pressure and blood fat are too high, be careful, "metabolic syndrome" may be coming to you! Metabolic syndrome is a warning sign before the human body develops chronic diseases. If it is not actively treated, the risk of suffering from stroke, diabetes, and heart disease in the future will be much higher than that of the average person. Experts suggest that if you want to get rid of metabolic syndrome and stay away from the three high crises, moderate weight loss is very important; in addition to diet control, the proper use of "exercise prescriptions" is the key to health care!

Metabolic syndrome is a sign of abnormal body metabolism. Ignoring it may lead to the three highs crisis

According to a 2007 survey data released by the National Health Administration, one in five adults over the age of 20 in the country suffers from metabolic syndrome, which is shocking! Metabolic syndrome refers to a series of combined manifestations of abnormal blood sugar, blood pressure, blood lipids, and excessive waist circumference. When the above symptoms appear, it means that the body's metabolic function has become abnormal. If its seriousness is neglected, the three high problems of high blood lipids, high blood pressure and high blood sugar may occur one after another in the near future.

The key to getting rid of metabolic syndrome is weight management! Experts give exercise prescriptions to help you lose weight healthily

If you want to get rid of metabolic syndrome and avoid the three high problems, Cao Zhaoyi, director of the Physical Therapy Center of the National Taiwan University Medical College, and Jian Mengyue, associate professor of the Department of Physical Therapy of the National Taiwan University Medical College, co-authored the book "Physical Therapists Teach You the Correct Exercise for Sub-Healthy People after Middle Age". For friends with metabolic syndrome problems, the first key to conditioning is weight management.

Therefore, exercise for metabolic syndrome is centered around weight loss. However, what is a little complicated is that the recommended exercise content and precautions will vary depending on high blood pressure, high blood lipids, and high blood sugar. In fact, the human body's blood pressure will rise when exercising, so people with high blood pressure should pay attention to the blood pressure response during exercise to avoid exceeding safe values. In addition, exercise requires the use of blood sugar, so friends who have poor blood sugar control should also pay special attention when exercising and must not exercise to the point of low blood sugar.

The exercise prescription for improving blood pressure is mainly aerobic exercise, such as swimming, jogging, brisk walking, cycling, inline skating, ball games, etc.

For people with high blood lipids, although the effect of blood fat during exercise is not as direct as that of blood pressure and blood sugar, the medications used may cause muscle soreness and affect exercise execution. Therefore, friends with metabolic syndrome, as well as those with a history of hypertension, hyperglycemia, and hyperlipidemia, should consider and be careful of various precautions when exercising. The specific exercise prescriptions are:

【Exercise prescription to improve blood pressure】

Exercise frequency: 3 to 5 days a week.

Exercise time: at least 150 minutes per week, or 30 to 60 minutes every day.

Exercise intensity: Moderate intensity.

Type of exercise: Mainly aerobic exercise, such as swimming, jogging, brisk walking, cycling, inline skating, ball games, etc.

Note:

●Measure your resting blood pressure before exercising. If it exceeds 180/110 mmHg, you should not exercise that day.

●Take medication on time every day and do not stop taking medication because of exercise.

● Systolic blood pressure should not exceed 200 mm/Hg or diastolic blood pressure should not exceed 110 mm/Hg at any time during exercise.

●For those who are not physically fit, first aim to extend the exercise time to more than 30 minutes, and then gradually increase the intensity of exercise.

●You should regulate your breathing during exercise and do not hold your breath.

● Be aware that low blood pressure may occur after exercise, so be sure to replenish water and rest after exercise.

●If you feel unwell during exercise, such as chest tightness, chest pain, dizziness, shortness of breath, neck muscle discomfort, etc., you should stop exercising and seek medical advice before starting again.

●Pay attention to the exercise environment and ensure that air circulation is adequate.

● Patients with severe hypertension that is not controlled by medication need to be evaluated by a physician and receive medication before exercising.

The exercise prescription to improve blood sugar recommends gradual increase in moderate-intensity aerobic exercise and strength training. For example, swimming, running, brisk walking, cycling, flywheel, ball games, etc.

【Exercise prescription to improve blood sugar】

Exercise frequency: 3 to 7 days a week.

Exercise time: at least 150 minutes per week, or 30 to 60 minutes each time.

Exercise intensity: Gradually increase moderate-intensity aerobic exercise and strength training.

Type of exercise: Mainly aerobic exercise, such as swimming, jogging, brisk walking, cycling, flywheel, ball games, etc. Resistance exercises are used as a supplement, such as calisthenics, push-ups, and mechanical weight training. Warming up with flexibility exercises: stretching, yoga, tai chi, etc. are perfect exercise choices.

Note:

●Measure blood sugar before exercising. If fasting blood sugar is >300 mg/dL, it is not recommended to exercise on your own and you should seek medical treatment for high blood sugar first. If it is below 70 mg/dL, you need to take some biscuits before starting exercise to avoid hypoglycemia during exercise.

●Avoid exercising when hypoglycemic drugs are most effective and before bedtime.

●Take medication on time every day and do not stop taking medication because of exercise.

●Try to have someone accompany you during exercise.

●If you feel unwell during exercise, such as chest tightness, chest pain, dizziness, shortness of breath, or hypoglycemia, you should stop your exercise plan, replenish sugar, and seek medical advice before starting exercise again.

● Patients with severe diabetes who are not receiving medication control, or who already have other complications (e.g., retinopathy, unhealed wounds, new kidney disease, etc.), should not exercise on their own. They need to be diagnosed and treated by a physician, and it is safer to exercise under the guidance of a physical therapist.

[Exercise prescription to improve blood lipids]

Exercise frequency: 3 to 7 days a week.

Exercise time: at least 150 to 250 minutes per week or 40 to 60 minutes each time, and energy consumption of more than 2000 calories per week.

Exercise intensity: Moderate intensity.

Type of exercise: Mainly aerobic exercise, such as swimming, jogging, brisk walking, cycling, flywheel, ball games, etc. Resistance exercises can be used as a supplement, such as calisthenics, push-ups, and mechanical weight training to increase daily activity.

Note:

●Drink plenty of water before and after exercise.

●People who take lipid-lowering drugs are prone to muscle injuries. If your muscles become abnormally sore during exercise, you should reduce the intensity of the exercise.

●Obese people should pay attention to adopting exercises that reduce the burden on joints.

●Only long-term aerobic exercise training can improve blood fat parameters.