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Физическая нагрузка при сахарном диабете

Татьяна Андриевская
30.07.2019
Физическая активность

Здравствуйте, дорогие читатели!

Эта статья для людей, которые хотят уменьшить разрушительное действие диабета и преобразовать болезнь в движение. Ведь независимо от типа заболевания физическая нагрузка при сахарном диабете крайне необходима. Однако перед тем, как начать тренироваться пациент должен проконсультироваться с эндокринологом, чтобы знать какие есть патологии кроме сахарного диабета. Если не выявлено каких-либо серьезных противопоказаний или осложнений, то тренироваться можно и нужно.

Какие нагрузки допустимы при диабете?

На самом деле диабетикам подходят любые варианты упражнений, включая кардио- и силовые нагрузки. Физическая активность благотворно влияют на углеводный и белковый обмен веществ, а также помогает уменьшить жировую часть тела. Это в свою очередь делает клетки тела чувствительными к инсулину и со временем его дозу можно уменьшить.

Для управления заболеванием особенно необходимы силовые тренировки. Почему это так? Дело в том, что в организме человека есть два запасных источника энергии – жир и резервный запас глюкозы, который храниться в виде гликогена в мышечной ткани и в печени. Силовая тренировка проводится исключительно на внутримышечном гликогене, то есть вовремя силовых занятий гликоген расходуется полностью. После того как уровень сахара в крови поднимается, он остается в виде гликогена, а не откладывается в виде жира. Как правило, в результате таких тренировок чувствительность к собственному инсулину возвращается.

Силовая тренировка может служить профилактикой как для решения проблем с сахаром, так и помощью, если эти проблемы уже существуют.

Какие нагрузки разрешены при диабете?

Дело в том, что любая гимнастика должна выполнять важную функцию – поддерживать силы в организме. Давать непосильную нагрузку не стоит. Это должен быть простой комплекс упражнений. Во-первых, необходима обыкновенная ходьба от 30 минут до одного часа в день. Такая нагрузка жизненно необходима всем людям и особенно показана пожилым людям. Не рекомендуется начинать физическую активность с бега, потому что не у всех к этому готов организм. Тем же кто любит бег или занимался им раньше, такой вид нагрузки с сохранением спокойного дыхания будет очень кстати.

Если сахарный диабет диагностирован у детей, то ежедневная ходьба, плавание или езда на велосипеде – это те виды нагрузки, которые важны практически для каждого ребенка.

Особенности физических занятий

Благодаря мышечной массе, которая сжигает много калорий, снижается вес и увеличивается обмен веществ. Исследования в Германии, Финляндии и США доказали, что у людей, которые регулярно занимались физической нагрузкой два-три раза в неделю на протяжении трех месяцев снижался уровень сахара. Многим испытуемым врачи снизили дозу инсулина, а те пациенты, которые лечились таблетироваными формами, смогли отказаться от приема препаратов.

Были случаи, когда из-за физических нагрузок уровень сахара резко понижался. Это происходило с теми, кто начинал тренироваться интенсивно. Поэтому начинать нужно постепенно с 10-15 минут в день, а потом доводить до 40 минут или одного часа.

Больным сахарным диабетом не рекомендуется заниматься дольше одного часа в день, так как некоторые пропускают прием пищи и прием препаратов, что плохо сказывается на самочувствии. Также им не рекомендуется заниматься первые три часа после пробуждения, поскольку уровень сахара в это время низкий. Для занятий лучше выбирать послеобеденное или вечернее время.

Диетическое питание и физическая активность способны облегчить состояние больного диабетом 1-го типа. Также оба эти фактора помогают справиться на ранней стадии с разрушительными последствиями диабета 2-го типа.

Зачем нужны физические упражнения при диабете?

Физкультура при диабете обеспечивает:

  • понижение уровня сахара в крови
  • контроль веса и уменьшение жировых отложений
  • изменение холестерина в крови и на стенках сосудов
  • преобразование вредной формы холестерина в полезную

Тренироваться больным сахарным диабетом нужно точно так же, как и всем остальным. Диабет и спорт должны быть неразрывно связаны друг с другом.

Кроме ежедневных аэробных нагрузок следует выполнять базовые силовые упражнения, такие как отжимания и приседания. Эти два вида тренировок решают разные задачи, в результате которых не развиваются осложнения от заболевания.

Начинать тренировки можно с меньшего количества повторений, со временем увеличивая их. Следите за тем, чтобы во время выполнения упражнения не возникало чрезмерное напряжение или боль. Людям с лишним весом важно тренироваться каждый день, со временем это войдет у них в привычку.

Физическая нагрузка при сахарном диабете – часть целостной системы терапии. Она помогает снизить вероятность развития осложнений. Во время движений улучшается ток лимфы и крови, что благотворно влияет на общее состояние организма. Мышцы становятся крепче, а движения увереннее. Это существенно снижает вероятность получить травму или перелом. Кроме того, восстанавливается чувствительность в ногах, и они меньше отекают.

При диабете очень важно использовать физические возможности своего тела. Наш организм — самый лучший инструмент, который позволяет сохранить здоровье.  Именно этого я вам желаю.

Друзья, на этом у меня все. Подписывайтесь на обновления моего блога и делитесь информацией с друзьями. До свидания!

С вами была Татьяна Андриевская

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