The latest research shows that sugar friends exercise in the afternoon to help control sugar!
A recent study shows that afternoon exercise is more helpful to improve the blood sugar level of overweight or obese patients with type 2 diabetes. ①
The researchers found that the blood sugar level of diabetic patients who took moderate to high-intensity exercise in the afternoon decreased the most, especially in the first year of intensive lifestyle intervention. In addition, some researchers have found that afternoon exercisers are also more likely to reduce the dosage of hypoglycemic drugs.
Wu Na, chief physician of the Department of Endocrinology, Shengjing Hospital affiliated to China Medical University, wrote in the Health Times in 2019 that diabetic patients are advised to choose sports that are beneficial to whole-body exercise, conform to their hobbies, have strong maneuverability and are easy to adhere to for a long time, such as walking, jogging, gymnastics, swimming, climbing stairs, dancing, playing ball, cycling and playing Tai Ji Chuan. ②
Health times chart
It is suggested that these groups of people exercise in the afternoon.
1. Patients with heart disease: It is advisable to exercise in the afternoon or evening.
Qian Yufeng, an attending physician in the Department of Cardiology, Hangzhou First People’s Hospital, Zhejiang Province, wrote in the Health Times in 2016 that 6-9 am is the "early peak" of heart attack every day, because the human body is relatively short of water in the morning, and the blood is thick and prone to thrombosis. At the same time, the blood pressure in the morning is the highest in a day, which is easy to cause the shedding or rupture of atherosclerotic plaques, leading to acute cardiovascular and cerebrovascular events. Therefore, it is best to avoid this peak period and arrange it in the afternoon or evening.
Exercise regularly, first of all, it is necessary to quantify, it is best to exercise for 3-5 days a week, and the heart rate should be controlled at no more than 100 times/minute after exercise, and it is appropriate to have no chest tightness and asthma. It is also necessary to make appropriate adjustments according to the patient’s age.
You can try the following three steps to exercise:
Prepare for 5-10 minutes first;
Then start normal exercise, such as walking, jogging, etc., lasting 15-30 minutes, which can also be extended according to the heart rate;
Finally, relax for 10 minutes to let the heartbeat slowly return to normal. ③
Zhang Jian, chief physician of the Heart Center of Beijing Chest Hospital, wrote in the Health Times in 2018 that patients with coronary heart disease should slow down or stop their activities if the following four signals appear during exercise.
1. Chest pain or angina pectoris;
2. Asthma or dyspnea that does not match the amount of exercise;
3, dizziness, nausea and vomiting, pale face, cyanosis, cold hands and feet or wet cold;
4. Physical and mental fatigue or muscle soreness, inappropriate heartbeat or blood pressure reaction, such as the heartbeat has exceeded 100 beats/min at rest, the heartbeat or blood pressure changes more than 20 beats/min or 20 mm Hg during activities within 3 weeks after myocardial infarction, and the heartbeat or blood pressure changes more than 30 beats/min or 30 mm Hg during activities within 6 weeks after myocardial infarction. ④
Second, patients with hypertension: it is best to exercise at noon or afternoon.
Cheng Yi, deputy chief physician of Cardiovascular Department of the First People’s Hospital of Suqian City, Jiangsu Province, wrote in 2022 that the best exercise time for patients with hypertension is generally at noon and afternoon every day, because the air in this period is relatively clean, and the air pollution is more serious in the morning and evening.
In addition, if you exercise too early in the morning, it is easy to increase your blood pressure. At the same time, you can eat something light before going out to exercise. ⑤
Third, patients with gout and high uric acid: it is best to exercise in the afternoon.
WeChat official account, from the Department of Rheumatology and Immunology of the Second People’s Hospital of Guangdong Province, issued a document in 2018, saying that it is not suitable for exercise in the acute stage of gout. At this time, it is necessary to rest, minimize joint activities, and stay in bed. If joint symptoms are serious, the affected limb can be braked.
It is best for gout patients to exercise in the afternoon, that is, after lunch to dinner. Choose some simple and gentle sports, such as walking, Tai Ji Chuan, aerobics, cycling and swimming, especially walking, cycling and swimming. It can be supplemented by appropriate resistance exercises and joint flexibility exercises. Start with a small amount of exercise, step by step, prevent excessive exercise, and take micro-sweating as the degree. ⑥
This article is synthesized from:
①Qian J, Xiao Q, Walkup MP, et al. Association of Timing of Moderate-to-Vigorous Physical Activity With Changes in Glycemic Control Over 4 Years in Adults With Type 2 Diabetes Fr om the Look AHEAD Trial. Diabetes Care. 2023 May 25:dc222413.
②2019-04-19 Health Times "Sugar Friends Exercise One Hour After Meal"
③2016-11-04 Health Times "Exercise for heart disease should be from bottom to top"
④2018-08-10 Health Times "Four Signals Prompt to Slow down Exercise"
⑤2022-02-18 Baidu Health "Cheng Yi" "What is the best exercise time for hypertensive patients? 》
6 2018-09-03 South China Gout Online "Disease Knowledge | Can you exercise after gout?" How to exercise? 》
Source: Health Times