◾運動的好處
1.控制體重。
2.促進胰島素功能,改善對葡萄糖的耐受性,降低血糖,減少胰島素的需要量。
3.降低膽固醇,三酸甘油脂,減少心臟血管疾病的發生。
4.增加血管肌肉彈性。
5.增加肺的氧交換量。
6.鬆弛情緒幫助睡眠。
7.減少高血壓發生的機率。
◾運動的種類
1.散步是最理想經濟的運動(快步走每分鐘走100~120步)
2.其他則有:慢跑、跳繩、柔軟體操、有氧舞蹈、大極拳、外丹功、羽毛球、兵兵球、騎腳踏車、快步走路、爬樓梯……等 (避免做舉重,短跑等劇烈運動)(從事農事、大量家事、重度工作,雖可以消耗大量熱量,但無法促進心肺功能,仍應鼓勵運動) 。
◾運動的時間
1.運動最好的時間飯後1小時。
2.每次運動大約30分~1小時。
3.每天一次至三次,至少一週要三天才能達到效果。
◾運動的注意事項
1.要開始規律運動之前,須由醫師檢查心臟血管情況,若有併發症者,應讓醫師評估後再指導運動。
2.不要空腹運動,由其是注射胰島素或服用口服降血糖藥物後。
3.不要在要運動的肢體注射胰島素,以防血糖下降大快(例如:慢跑者勿注射大腿) 。
4.清晨要運動時血糖 100 mg/dl以下,應先補充黜心再運動,如喝一杯牛奶, 一至二片吐司麵包(血糖值 100~200 mg/dl不需補充點心),回來後再注射胰島素或吃口服降血糖藥物 15分至30分鐘後再進食早餐,以免低血糖的發生。
5.血糖70 mg/dl以下或 250 mg/dl以上時勿運動。
6.運動強度要以漸進方式增加 不要做急速變化的運動。
7.避免在高溫,極冷或空氣不好的情況下運動。
8.避免黃昏時運動,怕半夜有低血糖發生。
9.額外的運動(如粗重家事或上體育課),應事先補充食物,並隨身攜帶方糖、餅乾 以防低血糖現象的發生。
10.選擇舒適柔軟的鞋襪,避免腳受傷。
11.運動時如有胸悶、心悸、流冷汗、頭暈、心跳不規則、臉部發白,應立即停止運動。
◾足部保養
1.每天用溫水和肥皂洗滌您的腳部
2.擦乾您的雙腳及各個趾縫間,並以綿羊油或其他潤滑油擦拭皮膚,以防止過度乾燥,但不宜用在腳趾之間,還有避免使用凡士林
3.趾甲應直線修剪(但不要剪太短),並用鈍頭挫刀磨光兩側邊緣,以預防甲溝炎
4.每天檢查足部一次,看看是否有膿皰、紅腫、抓傷、雞眼、胼胝...
5.每天檢查鞋子是否有裂縫、鞋內是否有小石子、趾甲或其他會使皮膚不舒服的東西
6.穿著舒適合腳和柔軟吸汗的襪子、以保護足部
7.無論室內或室外,千萬不要赤腳走路
8.不可用熱水袋,電暖爐或壁爐來暖腳
9.每天換上清潔,柔軟的襪子,不可以太緊或太鬆,而且不可有破洞
10.如腳部受傷,應用繃帶、藥水膠布包紮傷口why husband cheat on their wife
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