If yu gɛt Tayp 2 Dayabitis, yu kin gɛt bɔku kwɛstyɔn bɔt ɛksesaiz. Tin dɛn lɛk, ‘Yu tink se ɛksesaiz go mek mi blɔd shuga go dɔŋ? Yu tink se i go mek mi blɔd shuga go ɔp? Us kayn ɛksesaiz fayn fɔ mi? Aw a go du am sef wan?’ Nɔ wɔri, dis atikul de tɔk bɔt ɔl dis simpul ɛn klia wan. Lɛ wi ansa dɛn kwɛstyɔn ya wan bay wan.
Wetin kin apin to yu blɔd shuga we yu de du ɛksɛsayz?
Fɔ tɔk am simpul wan, we yu de du ɛksɛsayz, yu bɔdi nid ɛkstra ɛnaji. Dis enaji de kɔmɔt frɔm di shuga we de na yu blɔd, we dɛn kɔl glukɔs.
Tink bɔt am dis we: We yu de du sɔntin kwik kwik wan, lɛk fɔ rɔn afta bɔs, yu mɔsul dɛn ɛn yu liva kin pul glukɔs fɔ gi yu trɛnk. Nɔmal wan, yu blɔd shuga lɛvɛl kin go dɔŋ we yu de du ɛksɛsayz. Bɔt if yu de tek insulin ɔ ɔda mɛrɛsin fɔ dayabitis, yu go nid fɔ ajɔst yu it, mɛrɛsin, ɔ ɔl tu we yu de du mɔ fɔ ɛksesaiz ɔ yu de du mɔ. Yu fɔ rili tɔk to yu dɔktɔ bɔt dis.
Di rial bɛnifit kin kam we yu du mɔdaret ɛksesaiz fɔ lɔng tɛm. Fɔ ɛgzampul, fɔ klaym wan il. Yu mɔsul dɛn de yuz bɔku glukɔs. Dis kin ɛp fɔ mek yu blɔd shuga go dɔŋ. Bɔt mɛmba se afta yu dɔn stɔp fɔ du ɛksɛsayz we yu de du bad bad wan, yu blɔd shuga kin go ɔp fɔ sɔm tɛm.
Wan ɔda tin na dat, if yu du ɛksɛsayz tumɔs fɔ yu bɔdi, i kin mek i nɔ izi fɔ yu mɔsul sɛl dɛn fɔ yuz insulin, we kin mek yu gɛt bɔku shuga na yu blɔd. We yu de du ɛksɛsayz, yu mɔsul dɛn kin brok smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl. Bɔt if yu nɔ yus to ay-intensiti intaval trenin (HIIT), yu kin dɔn fɔ fil pen fɔ sɔm dez. Insay da tɛm de, yu blɔd shuga kin go ɔp bikɔs yu mɔsul sɛl dɛn nɔ kin ebul fɔ yuz insulin fayn fayn wan.
So, i bɛtɛ fɔ bigin sloslo we yu bigin fɔ du ɛksɛsayz ɛn smɔl smɔl yu de mek di trɛnk bɔku as yu bɔdi de ajɔst. Da we de, yu go fil mɔ want fɔ kɔntinyu fɔ du ɛksasaiz.
Ɔmɔs ɛksesaiz yu fɔ du insay di wik?
Dis tebul gɛt di amɔnt dɛm wae masta sabi pipul dɛm dɔn rɛkɛmand fɔ pipul dɛm wae gɛt shuga.
| Tayp we yu de du ɛksɛsayz | Di mɔni we dɛn kin se fɔ ɛvri wik |
|---|---|
| Aerobik ɛksesaiz (e.g. fɔ waka kwik kwik wan, rɔn, swim, bayk) | At le 150 minit ɔ mɔ insay di wik |
| Trenin fɔ mek yu gɛt trɛnk (e.g. we yu de lif wet, push-ap, skwatin) | Tu ɔ tri dez insay di wik |
Aerobic exercise de mek yu bɔdi in insulin wok fayn, i de mek di blɔd shuga lɛvɛl go dɔŋ fɔ lɔng tɛm. I kin mek bak yu nɔ gɛt ɔda sik dɛn we pɔsin kin gɛt we i gɛt dayabitis, lɛk at sik. Di mɔ yu gɛt mɔ mɔsul, na di mɔ yu go ebul fɔ kɔntrol di blɔd shuga.
Yu tink se we a de du ɛksɛsayz, dat go mek mi jɔyn dɛn at?
Dayabitis kin afɛkt yu jɔyn dɛn if yu gɛt am fɔ lɔng tɛm. As tɛm de go, di shuga we de na yu blɔd kin bigin fɔ bɔku na yu jɔyn dɛn. Dɔktɔ dɛn kin kɔl dis glycation. If yu kɔntrol yu shuga lɛvɛl fayn fayn wan, yu kin delay dis kɔndishɔn.
dis `glycation` kin mek yu joyn dεm stiff εn brittle. na dis kayn tεm, hεy-impεkt εksεsayz lεk `HIIT` εn fast muvmεnt kin risky sכm. Wan rɔng step kin mek yu wund. biכs fכ di joyn dεm we stif, di bכdi in bεlε de rεdכks εn di chans fכ fכl de inkrεs bak.
Bɔrku pipul dɛm wae gɛt tayp 2 dayabitis kin tek mɛrɛsin wae de mek dɛn nɔr gɛt bɔku kɔlɔstrel we dɛn kɔl statin. Sɔntɛnde, dɛn tin ya kin mek yu mɔsul ɔ jɔyn pen. So, ɛksesaiz dɛn lɛk yoga, Paylet, ɛn tai chi na fayn tin dɛn fɔ yu. Dɛn kin mek yu gɛt mɔ trɛnk, balans, ɛn ebul fɔ chenj chenj.
Yu gɛt ɔda prɔblɛm dɛn bikɔs ɔf dayabitis?
Sɔm wɛl bɔdi prɔblɛm wae kin kam wit tayp 2 dayabitis kin wɔs ɔr kin mek yu gɛt injury dipen pan di kayn ɛksɛsayz we yu de du.
Narve damej wae kin kam wit dayabitis
Dɔktɔ dɛn kin kɔl dis ‘pɛriferal nyuropathy’. Dis sik kin mek yu nɔr de fil fayn na yu fut ɛn fut finga dɛm. I kin afɛkt yu balans bak ɛn mek yu fɔdɔm mɔ ɛn mɔ. If yu gɛt dis sik, nɔ rɔn ɛn jomp . Bifo dat, pik ɛksesaiz we nɔ go put prɛshɔn pan yu jɔyn dɛn, lɛk fɔ swim.
Wan ɔda kayn nerve wiknɛs we dɛn kɔl autonomic neuropathy kin mek yu fɔdɔm ɛn fɔdɔm we yu muv tumɔs kwik wantɛm wantɛm.
Prɔblɛm dɛn we gɛt fɔ du wit di yay
Dayabitis kin mek nyu blɔd vesel dɛn na di yay wik. Dɔktɔ dɛn kɔl dis proliferative retinopathy. Dɛn vessel ya kin rili wik ɛn dɛn kin blɔd izi wan. Dɛn wik vessel dɛn ya kin blɔd we yu jomp, es wet, du jɔk muvmɛnt, ɔ du ed-dɔwn pozishɔn lɛk yoga. If yu dɔn du dilayt ay ɛgzam insay di pas ia, yu ay dɔktɔ kin tɛl yu if di ɛksɛsayz we yu want fɔ du nɔ bad fɔ yu.
If yu de chenj frɔm ɛksesaiz we nɔ gɛt bɛtɛ pawa to ɛksɛsayz we nɔ gɛt bɔku pawa, yu nɔ nid fɔ tɔk to yu dɔktɔ bɔt am. Bɔt if yu de tink bɔt fɔ chenj frɔm ɛksesaiz we nɔ gɛt bɔku trɛnk to ɛksesaiz we nɔ gɛt bɔku trɛnk, i rili impɔtant fɔ mek yu du dɔktɔ ɛgzam fɔs. Yu kin dɔn lɔs filin na yu fut ɛn yu nɔ ivin no, ɛn yu yay prɔblɛm we kin kam wit shuga nɔ kin gɛt ɛni sayn we yu bigin.
Sɔm impɔtant tin dɛn fɔ du ɛksɛsayz if yu gɛt dayabitis
Dɛn advays ya go ɛp yu fɔ ad ɛksɛsayz to yu ɛvride if yu gɛt dayabitis.
1. Mek wan list fɔ di tin dɛn we yu lɛk ɛn ɛnjɔy. Bɔku tin dɛn de we yu kin pik frɔm, ɛn yu nɔ nid fɔ go na di jim. Dis inklud dans, yoga, brisk waka, swim... enitin we de mek yu hat rit op.
2. Tɔk to yu dɔktɔ ɛn gɛt permishɔn. Tel am wetin yu de op fɔ du. Dɔn i kin tɛl yu if yu dɔn rɛdi fɔ am ɛn if yu nid fɔ chenj yu it, insulin, ɔ mɛrɛsin.
3. Chek yu blɔd shuga lɛvɛl. Aks yu dɔktɔ if yu fɔ chɛk yu blɔd shuga bifo yu du ɛksɛsayz. If yu de du ɛksɛsayz fɔ pas wan awa, chɛk yu blɔd shuga we yu de du ɛksɛsayz. Chek yu blɔd shuga lɛvɛl afta ɛni wokɔt ɛn mek ajɔstmɛnt if nid de.
4. Kip sɔntin we swit nia yu. We yu du ɛksɛsayz, dat kin mek yu blɔd shuga go dɔŋ wantɛm wantɛm (hypoglycemia). So ɔltɛm kip sɔntin lɛk frut drink, glukɔs tablɛt, ɔ wan kandy nia yu.
5. Start smɔl smɔl. If yu nɔ de du ɛksɛsayz atɔl, bigin wit 10 minit ɛvride. Smɔl smɔl, i go ad to 30 minit insay di de. Stɔp fɔ du ɛksɛsayz if yu fil se yu de shek shek, de wɔri, wik, yu de swet, yu at de rɔn, ɔ yu ed de at.
6. Du ɛksɛsayz we de mek yu mɔsul strɔng tu tɛm insay di wik. Yu kin du tin dɛn lɛk fɔ es wet, fɔ push-ap, fɔ mek yu lɔng, ɛn fɔ skwatin.
7. Mek am bi yu abit. Ɛksesaiz, it, ɛn tek yu mɛrɛsin di sem tɛm ɛvride. Dis go ɛp fɔ mek yu blɔd shuga nɔ go dɔŋ wantɛm wantɛm.
8. Nɔ du ɛksɛsayz yu wan. Ɛksesaiz wit pɔsin we no se yu gɛt dayabitis ɛn wetin fɔ du if yu blɔd shuga go dɔŋ. Dɔn bak, wɛr kad ɔ mɛdikal ID tag we se yu gɛt dayabitis.
9. Tek kia of yu fut. Wear sus we de insay gud kɔndishɔn ɛn we fit di ɛksesaiz we yu de du. Chek yu fut ɛvride fɔ si if yu gɛt blista, kɔt, ɛn sɔri. Tɛl yu dɔktɔ if yu notis ɛni nyu prɔblɛm.
10. Drink plenti wata. Ivin if yu nɔ fil fɔ tɔsti, drink bɔku wata bifo yu du ɛksɛsayz, we yu de du ɛksɛsayz, ɛn afta yu dɔn du ɛksɛsayz.
11. Stɔp if yu fil ɛni pen we yu de fil wantɛm wantɛm. Smɔl pen na di mɔsul dɛn na nɔmal tin, bɔt pen wantɛm wantɛm nɔto nɔmal tin.
Us bɛnifit yu kin gɛt we yu de du ɛksɛsayz?
Ɛksesaiz na wan pan di pawaful tin dɛn we yu kin yuz fɔ kɔntrol dayabitis. Na sɔm pan di bɛnifit dɛn we i kin gi yu:
- I de ɛp yu bɔdi fɔ yuz insulin fayn fayn wan, we de ɛp fɔ kɔntrol di blɔd shuga.
- Bɔn fat we nɔ nid na di bɔdi.
- I de mek di mɔsul ɛn bon dɛn strɔng.
- I de ridyus di ay blɔd prɛshɔn.
- I de ridyus bad kɔlɔstrel (LDL) ɛn i de mek gud kɔlɔstrel (HDL) bɔku.
- I de mek di blɔd go ɔlsay na di bɔdi fayn fayn wan.
- I de ridyus di risk fɔ gɛt at sik ɛn strok.
- I de briŋ nyu ɛnaji to di bɔdi ɛn gladi at to di maynd.
- I de kɔntrol di strɛs.
Mɛsej we dɛn kin kɛr go na os
- Mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz program.
- We yu bigin fɔ du ɛksɛsayz, bigin smɔl ɛn smɔl smɔl yu fɔ du ɛksɛsayz ɛn di tɛm we yu bɔdi de adap.
- Du wan miks pan ɔl tu di aerobic ɛn trɛnk ɛgzampul dɛn.
- Ɔltɛm kip sɔntin we swit (glukɔs tablɛt, tɔfi) wit yu, bikɔs yu blɔd shuga lɛvɛl kin go dɔŋ we yu de du ɛksɛsayz.
- Chek yu fut ɛvride, bikɔs dayabitis kin mek yu nɔr de fil fayn na yu fut.
- Ɛksesaiz nɔto pɔnishmɛnt, na wan pan di bɛst we fɔ kɔntrol yu dayabitis ɛn liv wɛl bɔdi layf.
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