3 ways to get rid of diabetes complications: exercise every day, super effective~

The most worrying complications of diabetes include kidney disease, cardiovascular disease, neuropathy, eye disease, and even foot disease. To prevent diabetes from worsening, in addition to controlling blood sugar on a regular basis, exercise is also essential, and it is best to develop a good habit of exercising throughout your life.

Once diabetic patients fail to control their blood sugar well, complications may arise, the most worrying of which are heart disease, kidney failure leading to uremia, cataracts, glaucoma, retinopathy, digestive disorders, and erectile dysfunction in men. Therefore, routine maintenance work should not be neglected.

Exercise has many benefits for diabetes and helps improve physical fitness

Epidemiological evidence shows that regular exercise and good physical fitness can reduce cardiovascular disease in the general population and also reduce the incidence of non-insulin-dependent diabetes. Exercise has many benefits for diabetes, including improving cardiopulmonary function, increasing physical fitness, maintaining an ideal body weight, helping control blood sugar, and reducing risk factors for coronary artery and heart disease.

Exercise is important for diabetic patients, but they must also choose suitable exercises. In his book "The Doctor Who Defeats Diabetes Teaches You How to Choose the Right Food", Korean doctor Shin Dong-jin specially recommends the following three sets of exercises for diabetic patients to continue.

Korean doctors recommend: 3 types of exercise for diabetics every day

Dr. Shin Dong-jin said that these three types of exercises must be done every day. It is best to develop it into a lifelong habit, not just during the 3-month sugar-free medication plan. These three types of exercises are very simple exercises that can be done whenever you have free time in your daily life. Because all you have to do is roll your eyes, take deep breaths, and lie on the floor with your legs raised. With such simple and uncomplicated exercise, you can effectively prevent the occurrence of diabetes complications!

Eye exercises (Photo courtesy of Irrigator Press)

Eye exercises (Photo courtesy of Irrigator Press)

1. Eye exercises

If diabetes persists for 10 to 20 years, the chance of developing eye disease is quite high, with decreased vision and blurred vision being the most representative symptoms. This is because diabetes can weaken the muscles around the eyes and cause poor blood circulation, especially the eye muscles. As long as the muscle mass decreases a little, vision abnormalities will follow immediately. Therefore, in order to prevent diabetic complications such as retinopathy, glaucoma, cataracts, etc. that manifest in the eyes, as well as to prevent vision loss, it is best to do eye exercises every day.

Note:

‧ If your eyes are dry, you can use one or two drops of artificial tears.

‧ Eye exercises will only be more effective if you do them slowly. If you move too fast, you might get dizzy.

Breathing Exercise (Photo courtesy of Irrigator Press)

2. Breathing exercises

Breathing exercises are simple exercises that can be done while sitting. As long as the method is correct, it can not only strengthen the chest and abdominal muscles, but even the side abdominal muscles, but also calm and settle the mood. When stress, tension or high blood pressure come, doing breathing exercises can stabilize the body and mind. Diabetic patients who are too weak to do muscle exercises can also easily do breathing exercises, which are very useful exercises. It is best to do it 2 to 3 times a day, about 5 minutes each time. You can set aside 5 minutes as exercise time when going to and from get off work, and after lunch so you don't forget.

Leg exercise (Photo courtesy of Irrigator Press)

★3. Leg exercises

The largest muscle in the human body, located on the inner thigh. Therefore, if you want to increase muscle mass efficiently in the shortest time, doing leg exercises whenever you have time would be the best way. Taking the stairs instead of the elevator or escalator, and repeatedly squatting and standing up while brushing your teeth is enough.

However, if you are overweight or have bad knees, or are elderly, using this method may cause knee injuries. Please follow the methods described below to perform leg exercises.

Note:

‧ Do it twice a day, first thing in the morning and before going to bed. The height of lifting up should be between 30 and 50 cm.

‧ Please be sure to use sandbags. One time of tying sandbags is more effective than 10 times without tying sandbags.

Sandbags or heavy training lead weights can be purchased at sporting goods stores or large supermarkets.

‧ If you continue to exercise, your physical strength will improve and you can increase the frequency of exercise. Please do not limit the number of times, do as much as you can and do as much as possible. Only when you increase the number of times until you have to lift your legs with great effort can you see any exercise effect.

For patients who have difficulty doing leg exercises due to waist or hip pain, or who want to strengthen muscles in other parts of the body, I recommend push-ups. If you find the push-up movement too strenuous, you can kneel or stand, one step back from the wall, and move along the wall.