Type 2 Diabetes i neih chuan exercise chungchangah zawhna tam tak i nei mai thei. ‘Exercise hian ka thisen sugar a tihniam dawn em? Ka thisen sugar a tisang dawn em ni? Eng ang exercise nge ka tan a tha? Engtin nge him taka ka tih theih ang?’ a ti a. Ngaihtuah buai suh, he thuziak hian heng zawng zawng hi awlsam leh chiang taka sawi a ni. Heng zawhnate hi pakhat hnu pakhatin i chhang ang u.
Exercise i tih hian i thisen sugar level hi eng nge thleng?
A awlsam zawngin sawi ila, exercise i tih hian i taksa hian chakna a mamawh belh zel a ni. He chakna hi i thisena sugar, glucose an tih atanga lo chhuak a ni.
Hetiang hian han ngaihtuah teh: Bus hnung lama tlan ang chi thil i tih chak lai hian i taksa ruh leh i thin te hian chakna pe turin glucose a chhuah tir thin. A tlangpuiin exercise i tih hian i thisen sugar level a tlahniam thin. Mahse, zunthlum natna atana insulin emaw, damdawi dang emaw i ei chuan, i exercise hun chhung emaw, a chakna emaw i tihpun hunah i ei leh in emaw, i damdawi ei emaw, a pahnih emaw i siamrem a ngai mai thei. Hemi chungchangah hian i doctor nen in inbia ngei tur a ni.
A hlawkna tak tak chu hun rei tak chhung exercise moderate i tih hian a lo thleng thin. Entirnan, tlang lawn. I taksa ruh hian glucose a hmang nasa hle. Hei hian i thisen sugar level a tihhniam theih nan a pui a ni. Mahse, exercise nasa tak i tih tawh loh hnuah chuan i thisen sugar level chu rei lo te chhungin a sang thei tih hre reng ang che.
Thil dang pakhat chu, i taksa tana exercise i tih nasat lutuk chuan i taksa ruh (muscle cells) tan insulin hman a harsat phah thei a, chu chuan thisen sugar level a tisang thei a ni. Exercise i tih hian i taksa ruhte hian micro-tear te te te chu a tichhia a, chu chu siamthat leh chakna a ni. Mahse high-intensity interval training (HIIT) i hman thiam loh chuan ni tam tak chhung chu i na thei a ni. Chumi chhung chuan i thisen sugar level a sang thei a, a chhan chu i taksa ruh (muscle cell) te hian insulin an hmang tha thei lo a ni.
Chuvangin exercise i tan dawnin zawi zawiin tan la, i taksa a insiamrem zel angin zawi zawiin a chakna tihpun a tha ber. Chutiang chuan exercise la chhunzawm zel turin i infuih nasa zawk ang.
Kar khatah exercise engzat nge i tih tur?
He table-ah hian zunthlum vei te tana mithiamte’n an rawt zat a awm a.
| Exercise chi hrang hrang | Kar khata sum pek tur ruahman |
|---|---|
| Aerobic exercise neih a ni (e.g. chak taka kea kal, tlan, tui chawi, cycle khalh) | Kar khatah minute 150 aia tam tal |
| Hriselna lama inzirtirna (e.g. rit phurh, push-up, squat) | Kar khatah ni hnih emaw ni thum emaw |
Aerobic exercise hian i taksa insulin hnathawh a tichak a, hun rei tak chhung chu thisen sugar level a tihniam a ni. Tin, zunthlum vanga natna dang, thinlung natna ang chi i vei theihna a ti tlem bawk. Muscle i neih tam poh leh thisen sugar control theihna a tha zawk.
Exercise hian ka ruh a ti na dawn em ni?
Diabetes hian rei tak i neih chuan i ruh (joint) a nghawng thei a ni. Hun a kal zel a, i thisenah sugar chu i ruh (joint)-ah a lo pung tan ta a ni. Doctor-te chuan hei hi glycation an ti a. I sugar level i control tha chuan he condition hi i tikhawtlai thei a ni.
He `glycation` hian i ruh chu a ti nghet thei a, a ti chhe thei bawk. Chutiang hunah chuan `HIIT` ang chi high-impact exercise leh fast movement te hi a risky deuh a ni. Step dik lo pakhat hian hliam a thlen thei che a ni. Ruh khauh vangin taksa balance a tlahniam a, tlu theihna chance pawh a sang bawk.
Type 2 diabetes vei tam tak chuan cholesterol tihhniamna damdawi statin an tih chu an ei thin. Hengte hian a chang chuan taksa ruh emaw, ruh natna emaw a thlen thei. Chuvangin yoga, Pilates, leh tai chi ang chi exercise te hi i tan chuan duhthlan tur tha tak a ni. I chakna, i inthlauhna, leh i insiamrem theihna a tipung thei a ni.
Zunthlum vangin harsatna dang i nei em?
Type 2 diabetes nena lo awm hriselna lama harsatna thenkhat chu exercise i tih dan azirin a zual thei emaw, hliam i neih theihna a tipung thei bawk.
Zunthlum vanga nerve chhiatna
Doctor-te chuan hei hi ‘peripheral neuropathy’ an ti. Hetiang dinhmun hian i ke leh ke ruhteah feeling a hloh thei a ni. I balance a nghawng thei bawk a, tlakchhiatna a tipung thei bawk. Hetiang dinhmun hi i neih chuan tlan leh zuang kha pumpelh rawh . Chu ai chuan i ruh (joint)-a pressure awm lo exercise, tui chawi ang chi kha thlang zawk ang che.
Nerve chak lohna chi dang autonomic neuropathy an tih chuan rang lutuka i che nghal vat chuan i muhil thei a, i tlu thei bawk.
Mit lama harsatna nei
Diabetes hian mit chhungah thisen kalna kawng thar, chak lo tak tak a siam thei a ni. Doctor-te chuan hei hi proliferative retinopathy an ti a. Heng vessels te hi a chak lo hle a, awlsam takin thisen a chhuak thei bawk. Heng vessel chak lo tak takte hi i zuang chhuah hian, i rit i chawi a, i jerky movement i tih hian, yoga ang chi head-down pose i tih hian thisen a chhuak thei a ni. Kum kalta chhunga dilated eye exam i neih tawh chuan i eye doctor chuan i exercise tih duh chu i tan a him em tih a hrilh thei che a ni.
Exercise hniam tak atanga exercise sang tak i thlak dawn a nih chuan i doctor nen inbiakna neih a ngai lo. Mahse, exercise low-intensity atanga high-intensity exercise lama inthlak i ngaihtuah a nih chuan medical examination neih hmasak a pawimawh hle. I keah pawh hriatna i hloh tawh mai thei a, zunthlum vanga mit lama harsatna i neih chuan a tir lamah chuan chhinchhiahna a nei lo mai thei bawk.
Zunthlum i neih chuan exercise lak dan tur tips pawimawh thenkhat
Heng tips te hian zunthlum i neih chuan nitin i tihnaah exercise i belhchhah thei ang.
1. I hlim leh nuam tih zawng zawng list siam rawh. Tin, duhthlan tur tam tak a awm a, gym-a kal pawh a ngai lo. Hei hian zai, yoga, brisk walking, swimming... i heart rate tisang thei thil eng pawh a huam a ni.
2. Doctor nen inbia la, phalna la rawh. I tih beisei chu hrilh rawh. Chumi hnuah chuan i inpeih tawh em tih leh i ei leh in, insulin emaw, damdawi emaw i thlak a ngai em tih a hrilh thei che a ni.
3. I thisen sugar level enfiah thin ang che. Exercise i tih hmain i thisen sugar i check tur em tih doctor zawt la. Darkar khat aia rei exercise i tih chuan exercise laiin i thisen sugar enfiah thin ang che. Workout apiangin i thisen sugar level enfiah la, a tul chuan siamthat thin ang che.
4. A bulah thil thlum tak dah la. Exercise hian i thisen sugar level a ti tlahniam nghal thei (hypoglycemia). Chuvangin thei in tur, glucose tablet emaw, candy chi khat emaw ang chi thil chu i bulah dah fo ang che.
5. Zawi zawiin tan rawh. Exercise i tih loh tak tak chuan ni khatah minute 10 atanga tan tur a ni. Zawi zawiin ni khatah minute 30-ah tihpun tur a ni. I nghing, i lungkham, i chak lo, i thawmhnaw a chhuak a, thinlung chak tak i nei a, i lu na i neih chuan exercise kha bansan rawh.
6. Kar khatah vawi hnih tal taksa ruh tichaktu exercise ti thin ang che. Weight lifting, push-up, lunges, leh squats te pawh i ti thei.
7. Thil tih danah siam rawh. Nitin exercise la, ei leh in leh i damdawi ei tur chu a rualin ei thin ang che. Hei hian i thisen sugar level a tlahniam nghal loh nan a pui ang.
8. Mahni chauhin exercise la suh. Zunthlum i vei tih hretu nen exercise la la, i thisen thlum a tlahniam a nih chuan eng nge i tih tur tih te chu i ti ang. Tin, zunthlum i vei tih ziakna card emaw medical ID tag emaw vuah bawk ang che.
9. I ke kha enkawl tha rawh. Kekawrte chu a dinhmun tha tak leh exercise i tih ang chiah kha ha la. Nitin i keah hian blisters, cuts, leh sores a awm leh awm loh enfiah thin ang che. Harsatna thar i hmuh chuan doctor hnenah hrilh rawh.
10. Tui tam tak in tur a ni. Tuihâlna i nei lo a nih pawhin, exercise i tih hma, i tih lai leh i tih zawhah tui tam tak in la.
11. Natna rapthlak tak i neih chuan chawlhsan rawh. Muscle-a na tê tê chu thil pangngai a ni a, mahse rang taka natna hi a pangngai lo.
Exercise i tih hian eng hlawkna nge i hmuh?
Exercise hi zunthlum enkawlna atana hmanraw chak ber pakhat a ni. A hlawkna a pek theih che thenkhat chu hetiang hi a ni:
- I taksain insulin a hman dik theih nan a pui a, hei hian thisen sugar control turin a pui a ni.
- Taksa chhunga thau tul lo tak tak a hal.
- Muscle leh ruh a tichak.
- Thisen sang a tihniam.
- Cholesterol tha lo (LDL) a tihziaawm bakah cholesterol tha (HDL) a tipung bawk.
- Taksa pumpuiah thisen kal dan a titha.
- Lung natna leh stroke vei theihna a ti tlem.
- Taksaah chakna thar a thlen a, rilruah hlimna a thlen bawk.
- Stress a control thin.
Take-Home Thuchah a ni
- Exercise program thar i tan hmain i doctor nen inbiakna neih hmasak phawt ang che.
- Exercise i tan tirh hian a te te atanga tan la, i taksa a insiamrem angin a chakna leh hun chu zawi zawiin tipung rawh.
- Aerobic leh strength exercise pahnih mix ti rawh.
- Thil thlum (glucose tablet, toffee) chu i bulah dah fo la, exercise laiin i thisen sugar level a tlahniam thei a ni.
- Nitin i ke enfiah thin ang che, zunthlum hian kea hriatna a hloh thei a ni.
- Exercise hi hremna a ni lova, i zunthlum thunun theihna tur leh nun hrisel tak neihna kawng tha ber pakhat a ni.
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