Exercise Guidelines for People with High Blood Sugar: How Hiking and Walking Can Help Lower Blood Sugar

Exercise Recommendations and Contraindications for People with High Blood Sugar:

Appropriate Activities: Hiking is recommended. Regular walking, calisthenics, and running are very beneficial to the health of diabetic patients; this is an adjunct to diabetes treatment. Exercise therapy improves physical fitness, burns excess calories, and increases insulin sensitivity, thereby reducing the dosage of insulin and oral hypoglycemic drugs. In particular, it can restore cellular absorption of sugar, leading to a decrease in blood sugar and blood lipid levels. Hiking is a relatively ideal form of exercise therapy.

Hiking can improve the strength of the waist and legs, as well as walking speed, endurance, and body coordination and balance. It can also strengthen cardiovascular and pulmonary function and enhance disease resistance. During hiking, the large leg muscle groups participate in regular exercise and experience a certain load, which promotes blood circulation, opens more capillaries, enhances oxygen exchange, strengthens metabolism, and increases the body's sensitivity to insulin, thus effectively controlling blood sugar levels.

Hiking is a good form of exercise for diabetic patients, but the following points should be noted: First, it's important to proceed gradually, avoiding sudden increases in exercise volume and intensity; second, moderation is key; and third, it's best to eat less food before hiking or start hiking an hour after a meal. Those with microvascular disease, arteriosclerosis, unstable blood sugar, those taking insulin after medication takes effect, and those who are physically weak should engage in light exercise under the guidance of a doctor.

Regular walking is also beneficial: Walking is a popular form of exercise that not only relaxes the nervous system but also has a good therapeutic effect on chronic diseases such as hypertension, hyperlipidemia, and diabetes.

Walking is generally divided into four types: slow walking, brisk walking, fast walking, and leisurely strolling. Diabetic patients can choose according to their specific circumstances.

Slow walking: Approximately 60-70 steps per minute. This method is more suitable for patients over 60 years old. Because the range of motion in slow walking is small, it generally does not cause hypoglycemia. Furthermore, a slow walk after meals benefits the spleen and stomach and aids digestion.

Brisk walking: Approximately 120 steps per minute. Suitable for diabetic patients under 60 years old. For those whose workplace is only 1-2 kilometers from home, this can transform their daily commute into a light exercise. However, due to the high energy expenditure, patients should carry some biscuits to prevent hypoglycemia. Additionally, patients with unstable blood sugar should gradually transition from slow walking to brisk walking, and should not start with this method.

Brisk walking: Approximately 150 steps or more per minute, with significant energy expenditure. More suitable for healthy patients with stable blood sugar levels. Generally, brisk walking should be practiced before brisk walking.

Leisurely stroll: Walking and stopping intermittently, varying speeds, and chatting with companions. This walking style is suitable for all types of diabetic patients. Its characteristic is that it makes people feel relaxed, comfortable, and cheerful.