Your blood sugar is better, why not?

August 8th is National Fitness Day.
As diabetic patients, we cannot exercise just on this day, we need to exercise every day, because exercise is a free dose of hypoglycemic medicine, which is not used in vain.

Here’s the problem: I can’t hold on!
Why can some diabetic patients insist on exercising every day, but you can't?

The reasons are waiting for me to tell you!
Exercise can secrete the "natural happy hormone-endorphins", which can make people feel happy. With the effect of endorphins, it is difficult for diabetic patients not to exercise.

However, although most diabetic patients exercise, their bodies do not secrete enough endorphins and they do not feel pleasure. They exercise as if they have completed a task, and it is difficult to persist.

If you want to be able to keep exercising, you must first let your body experience the pleasure brought to you by the natural happy hormone endorphins.

How to make your body secrete more endorphins

1. The more strenuous exercise, the more obvious the increase in endorphin levels.

2. The faster the exercise speed, the more obvious the increase in endorphins.

3. The greater the exercise intensity, the more obvious the increase in endorphins.

4. The longer the exercise time (excluding excessive exercise), the more obvious the increase in endorphins.

5. Excessive exercise will tend to reduce endorphins. Therefore, exercise cannot be excessive.

6. People who do not exercise regularly are more likely to have elevated blood pressure than those who exercise regularly.

It can be seen that the faster the exercise speed and the greater the intensity of exercise, the endorphins increase and the pleasure of exercise increases. When you are tired and happy, it is difficult not to keep exercising!

So, specifically how to exercise to make the body secrete more endorphins, let’s take a look at the case.

Keep exercising for 20 weeks and see the changes in endorphins

Domestic study by Ye Zhanhong: 66 women aged 52 to 71 were divided into exercise groups and control groups, including 51 in the exercise group and 15 in the control group.

All subjects were from the non-sports population. The exercise group received 24-style Tai Chi training for 20 weeks (5 months), of which the first 8 weeks were the learning phase and the last 12 weeks were the formal training phase. The control group maintained their original lifestyle.

The movement works like this:

1. Exercise consists of three parts: preparatory activities, Tai Chi exercises, and relaxation exercises.

2. Exercise time and interval: Exercise 3 times a week, 30 to 50 minutes each time. Only after completing the first phase of training as required and passing the assessment can you enter the second phase of training.

3. Exercise should be carried out step by step: the first stage (lasts 8 weeks): learns the basic movements of 24 Tai Chi movements, and practices in groups. The second stage (lasts 12 weeks): systematically practices 24 Tai Chi movements.

4. Exercise intensity requirements: Exercise intensity is controlled by heart rate. The heart rate during exercise is required to reach (220-age) × 60%, that is, the heart rate is between 80 and 95 beats/minute.

The results of 20 weeks of exercise were: the expression level of endorphins in the exercise group increased significantly, from 8.62±3.55ng/L before exercise to 13.52±4.67ng/L after exercise, and there were also significant increases in muscle mass and a decrease in body fat percentage. Improved, blood sugar results were also significantly improved.

A good exercise plan consists of four components: exercise frequency (cannot be inactive for two consecutive days), exercise intensity (220-50% to 60% of age), exercise time (more than 30 minutes), and exercise form (what you like). determined by factors.

As long as you find an exercise method that suits you, spend some time and effort, your blood sugar will be better controlled, and your body will feel the pleasure brought by endorphins. It will be difficult for you to keep exercising!