Diabetes and sport

Swimming in Diabetes: Exercises for Type 2 Diabetics

With the complex therapy of type 2 diabetes, in addition to taking glucose-lowering drugs and adherence to a low-carb diet, it is extremely important to constantly engage in sports. After all, with the help of physical education, and in particular swimming, it is possible to significantly improve the sensitivity of cells to insulin and lose weight, which is not uncommon in an insulin-independent form of diabetes.

Moreover, water aerobics is useful even with a neglected form of the disease when insulin therapy is performed. If the patient swims 2-3 hours a week, the dose of insulin he needs will be significantly reduced, and the glycemia level will stabilize.

Moreover, even if classes are terminated, the normal concentration of glucose will remain for another two weeks. In addition, there are still many positive effects from swimming, which allows diabetics to significantly improve the quality of life.

What is useful for swimming for a diabetic?

During physical activity, the release of somatotropic hormone, which is an insulin antagonist under load, occurs. And the lower the concentration of the hormone, the easier it will burn fat. In addition, after aqua aerobics, the somatotropic hormone signal will continue and together with insulin will provide protein anabolism.

Also swimming in type 2 diabetes strengthens the heart and blood vessels. So, the myocardium becomes stronger, excess fluid is removed from the body and venous congestion of the lower extremities and the small pelvis is eliminated.

In addition, if you swim regularly, then the musculoskeletal skeleton becomes stronger. After all, the constant contraction and decompression of bones, alternate relaxation and muscle tension makes these tissues stronger and stronger. Moreover, the person improves posture and relieves the spine.

Swimming has a positive effect on other systems:

  1. Nervous - relieves stress, activates blood circulation, breathing, has a beneficial effect on gas exchange and nutrition of the brain.
  2. Respiratory - the total area of ​​gas exchange increases, and excess mucus from the respiratory organs is diluted and excreted.
  3. Immune - the lymph flow improves, immune cells are renewed and stimulated, and extra extracellular fluid is removed from the body.
  4. Digestive - deep breathing along with muscle contraction has a beneficial massage effect on the abdominal organs.

It is worth noting that the probability of getting injuries in water is minimal, because during the dive a person is supported by water from all sides, which allows you to evenly distribute the load throughout the body. Thus, swimming is one of the best ways to train a healthy and beautiful body, because during such activity all muscle groups are involved.

At the same time, water cools the body in a natural way, making the load more easily transferred.

Complex aqua-gymnastics for diabetics

Aqua aerobics - refers to the type of aerobic exercise, allowing you to make a variety of movements, alternately loading different muscle groups. Doing water exercises can be in the pool, the sea or a simple pond.

With type 2 diabetes, in addition to swimming, you can perform a special set of exercises in the water. It is advisable to start with walking in the water gradually sinking to the level of the chest.

There will also be useful leg kicks. To do this at a shallow depth should lie on the stomach. Holding the bottom of your hands you need to work with lower limbs, lowering and lifting them alternately.

At the minimum depth, sitting in the water you have to wave your legs, alternately lifting them. Rotation of the feet in the water is a good prevention of diabetic foot. To perform the exercise, you need to sit in the water, slightly raise the legs and make circular swing feet in different directions.

The next exercise is called paddles. First you need to go down the neck in the water and put your legs shoulder-width apart.

Hands should be alternately lowered to the sides and in front-back. If you need to increase the load, then your palms should be turned to the bottom, pressing your fingers tightly to each other, and to relieve your fingers, you need to spread them.

To perform the exercise "frog", you must dive into the water down the neck and stretch your arms forward. In this case, the brush must be pressed to each other by external sides. Then the arms should be spread to the side, raking the water, bend in the elbows and return them to the initial position.

After that, standing in the water on the chest, you need to jump. Then you have to turn around yourself, helping yourself with your hands.

Also in diabetes, it is useful to perform a complex of aqua-gymnastics, without touching the bottom with your feet. And to hold on the water, you can use a special foam belt or rubber ring. In diabetes, the following weightlessness exercises are shown:

  • Walking on the water. This is an imitation of walking in place, while you need to keep balance with your hands and raise your knees high.
  • Embryo. Knees pressed to the chest without losing balance, and then they are slowly lowered down.
  • Scissors. The legs are spread apart and pulled back, and then - back and forth.
  • Traction You should lie on your back and relax as much as possible so that your shoulders and legs are in the water and your face above it. Further on inhalation, you need to lift your shoulders, do not move your legs and make exhalation. When the shoulders go down a breath is done again.
  • Float. Accepting this position should be done with feet circular movements in different directions.

Also aqua aerobics can be practiced, relying on the side in the pool. The first exercise "Horse" is performed as follows: the depth is at chest level, you must become face to the side, which should be held. The stomach is retracted, the back is tense, one leg is bent at the knee, the arms are raised to the chest, and then you have to straighten them, swinging backwards.

Using a similar initial pose, you need to become sideways and swing your legs. Exercise is performed several times for each limb.

Walking in the pool near the side by side steps will also be useful for diabetes. First you need to take a couple of steps in one direction and the other.

To perform the following exercise, you should stand facing the side, holding it with arms outstretched and walk across the chest to the depth. Without lowering the hand, the body should be rotated in different directions. The same movements can be done at depth, that is, without touching the bottom of the feet.

In addition, holding the side is useful to perform twisting. For this you need to go to the depth of the chest and make rotational movements of the body in different directions. A similar exercise is also performed at depth.

Next, standing with your back to the side and holding it, you must tighten and lower your knees to your chest. Then the limbs are raised parallel to the bottom, making a "scissors" movement.

To perform the "whirlpool" exercise, you should lay your stomach on the water, lifting your shoulders above it. Holding the side with arms outstretched, straight legs should be moved up and down.

Then you need to be facing the side, holding him with outstretched arms. In this case, the legs should be placed as close as possible to the wall of the pool, and then stretch back. In the future, you should "step" on the side surface up to the maximum mark and down.

Also on the wall you can stretch. The SP is similar to the previous one, pushing with its feet from the bottom, they should be bent at the knees and put on the side surface. Then, holding the feet on the wall, the limbs should be gently straightened and bent again, moving the feet as high as possible, thereby stretching the back muscles and the spine.

It is worth noting that at first it is enough to perform 2-3 repetitions, and subsequently the number of exercises can be increased up to 10 times.

However, in order for swimming in diabetes to be beneficial and not harmful, it is extremely important to follow certain guidelines.

Safety measures when practicing in the water

All recommendations are quite simple, but their implementation should be mandatory. So, swim in the pool should be along the side. If classes occur in an open pond, then you cannot swim far, especially if there are no people around, because with diabetes at any time the patient's condition may deteriorate due to hyper- or hypoglycemia in diabetes.

The second rule is that the load must be increased gradually, carefully controlling their own well-being, avoiding overwork. If classes are conducted too intensively, then dangerous complications may develop, such as hypoglycemia, hypertension, tachycardia, and so on.

It is worth noting that immediately after eating you can not swim. This will not only lead to problems with the stomach, but also worsen the blood supply in the brain, which can result in loss of consciousness.

Tightly eat before swimming is impossible. The last meal before the workout should be no later than 60 minutes. But it is not worth refusing from a light snack for the prevention of glycemia.

It is necessary to enter the water gradually, because its temperature is 10 degrees lower than body temperature. This differential provokes vasoconstriction, which can cause heart rhythm failure and lack of oxygen in the heart muscle, and this sometimes ends with cardiac arrest.

It is advisable to prepare yourself to change temperatures.

To do this, before visiting the pool, you can take a cool shower, but diabetics are prohibited from jumping from the side.

Contraindications to classes in the pool

Despite all the benefits of aquatic physical education, there are a number of contraindications to this type of sports load. So, in case of frequent convulsions, it is impossible to practice in the pool, because during an attack a person may even get choked with water.

Diabetics of advanced age and those who have suffered a heart attack should be practiced only on low water. It is desirable to use the services of an experienced instructor in physical therapy.

If a person has asthma and diabetes at the same time, or he suffers from chronic obstructive disease, then he should know that chlorinated water can provoke an attack of suffocation. In addition, the water squeezes the chest, making it difficult to breathe, so if you have problems with the respiratory organs, it is also advisable to work with an instructor.

Diabetics with a curved nasal septum, enlarged adenoids, or have any chronic diseases of the upper respiratory tract, it must be remembered that practicing in water can provoke an exacerbation of the disease.

In the presence of any allergic manifestations and defects of the skin, which often accompanies diabetes, it is not recommended to engage in a pool that is cleaned with bleach. To preserve your own health, it is advisable to search for water complexes that use other methods of disinfection.

Due to weak immunity, diabetics are prone to frequent acute respiratory viral infections. Therefore, they should choose pools with a temperature not lower than 23-25 ​​degrees.

However, in most cases with compensated type 2 diabetes, there are no specific contraindications for swimming. After all, the effect of water has a massage effect, improving the physical and mental state of the body, tempering it and stimulating the immune system.

About the rules of sports in diabetes tell the video in this article.

Watch the video: Diabetes and Exercise - Decide to Move (December 2019).