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試試各位朋友，大家好！現在是每天健康三分鐘時間。我是安陽道簡醫院的護士任慧芳，今天由我來給大家講講糖尿病患者的最佳運動時間。
糖尿病人運動什麼時間最好呢？這個要結合每個人個體的情況，那麼一般來說，糖尿病病人不宜在早上空腹時候去參加運動，因為你空腹的時候體內存儲的糖有限，運動消耗能量，那麼體內呢，為了保持血糖穩定，就要有脂肪和蛋白質通過糖異生的途徑來提供葡萄糖，當糖異生產生的葡萄糖不能滿足運動需要，這時候就會出現低血糖。
早上不宜糖友運動,因為早晨氣溫比較低,糖尿病患者遇到冷空氣刺激血管,容易誘發心腦血管病。餐前鍛鍊身體有可能引起血糖波動,可能因延遲進餐造成血糖過低,也可能因沒有服藥而使血糖過高,所以糖友的最佳運動時間應在餐後1－2個小時。此時正是血糖上升時，這個時候運動，有利於降血糖降血脂，同時也可以避免胃部出現不適。有研究發現表明：餐後90分鐘運動比餐後30分鐘及60分鐘的降糖效果更好。
其次是太陽下山前，這個時間段也是一個不錯的選擇，由於糖友的飲食是少食多餐，下午加餐很有必要，因此在太陽落山前運動不至於出現低血糖，並且空氣中的氧氣充足，還能得到充足的日照，對健康更有利！
另外，糖尿病患者應儘量避免長時間空腹或者胰島素剛注射完或降糖藥服用半小時內不要運動,會加快降糖藥物的吸收,更易發生低血糖。
最後就是運動時長，糖尿病患者運動至少每週三到五次，每次持續的時間最好40分鐘到60分鐘。包括準備活動的時間，還有整理運動的時間。
運動強度一定要結合自己的體力情況，選擇適合自己的鍛鍊項目。一般患者運動可以以有氧運動為主，如：步行、跑步、騎自行車、爬山、登樓、划船、游泳等等。年齡較大、體質較差的糖尿病患者宜進行運動強度小的運動,如散步、打太極拳、八段錦等。
今天的分享就到這裡，最後祝大家生活愉快，身體健康！想了解更多的心血管科普小知識，請關注我們，我們下期再見！
【英文版】
The best exercise time for diabetic patients
Dear friends, nice to meet you!Now it is time for “health talk for three minutes every day”,My name is Ren Huifang, a nurse of Anyang Daojian Hospital.Today, I'd like to talk about the best exercise time for diabetic patients.
When is the best exercise time for diabetic patients? This determination should be combined with each individual's situation. Generally speaking, diabetic patients should not take part in exercise on an empty stomach in the morning,because the carbohydrate stored in the human body is finite on an empty stomach, and exercise will consume energy. In order to maintain the stability of blood glucose,gluconeogenesis will occur, that is, fat and protein will be converted into sugar. When the glucose produced by gluconeogenesis can not meet the needs of exercise,hypoglycemia will occur.
It is not suitable for diabetic patients to exercise in the morning,because the morning temperature is relatively low. Once patients encounter cold air, cold air will stimulate blood vessels,which is easy to induce cardiovascular and cerebrovascular disease. Exercise before meals may cause blood glucose fluctuation, which may cause hypoglycemia due to delayed meal,or hyperglycemia due to no medication. Therefore, the best exercise time for diabetic patients should be 1-2 hours after meal. This period is the time when blood glucose rises.Exercise at this time is conducive to lowering blood glucose and blood lipid, and it can also avoid stomach discomfort.Some studies have found that,the hypoglycemic effect is better if patients do exercise 90 minutes after a meal than 30 minutes and 60 minutes after a meal.
Secondly, diabetic patients should do exercise before the sun goes down, as this time is also a good choice. Because the diet advice of diabetic patients is to eat less and more meals, it is necessary to add meals in the afternoon.Therefore, exercise before sunset will not cause hypoglycemia symptoms. In addition, there is sufficient oxygen in the air, and exercise near night can also get sufficient sunshine, which is more beneficial to health!
In addition, diabetic patients should try to avoid long-term fasting exercise, and they had better not do exercise just after insulin injection or taking hypoglycemic drugs within half an hour, because exercise at this time will accelerate the absorption of hypoglycemic drugs,which is more prone to occur hypoglycemia.
The last is the length of exercise.Diabetics should exercise at least three to five times a week.The best duration of each exercise is 40 minutes to 60 minutes, including the time for preparation and the time for formal exercise.
Exercise intensity must be combined with their own physical conditions,choose the exercise project suitable for their own.In general, patients can do aerobic exercise mainly, such as walking, running, cycling, climbing, climbing, climbing, rowing, swimming and so on. The older patients with diabetes and poor physical fitness should do the exercises with less intensity, such as walking, Taijiquan, Baduanjin, etc.
That's all for today's sharing. Finally, I wish you all a happy life and good health! To learn more about cardiovascular disease, please pay attention to us.See you next time!
