Type 2 Diabetes i nei em? Chuvângin, exercise neih a pawimawhzia chu i hre tawh ngei ang. Mahse, gym kal leh exercise tih i ngaihtuah hian tlem chuan hlauhna leh inhnialna i nei em? Zawhna hrang hrang "Ka sugar hi a tlahniam nghal ang em?", "Eng exercise nge ka tan a tha?", "Eng nge ka rawn ken ang?" rilruah lo lang rawh, a dik em? Engmah hlau suh. Vawiin hian zunthlum vei angin gym-ah him tak leh hlawhtling taka exercise i tih theih dan tur kan sawi dawn nia.
Engvângin nge exercise hi i tân a pawimawh êm êm?
A awlsam zawngin, i active lai, chu chu exercise i tih hian i taksa hian hlawkna mak tak tak engemaw zat a dawng a ni.
Pakhatnaah chuan exercise hian i thisen sugar level a tihhniam a ni . Pahnihnaah chuan, thisen sugar control tu hormone ber insulin chu hna thawk tha zawk turin a pui a ni . Chumi awmzia chu i taksa cell te hian i thisena sugar (glucose) awm chu awlsam zawkin an la lut thei tihna a ni.
Nitin exercise i tih danah i siam chuan i A1c test result pawh i tihhniam thei a, hei hian thla thum kalta chhunga i thisen sugar level average a tarlang a ni.
Taksa tihchakna chi hrang hrang hian a pui ang che tih hre reng ang che. Kea kal te, bike khalh te, gym kal te pawh a ni thei.
Gym kal hmain heng thilte hi ngaihtuah hmasa phawt ang che.
Gym i kal a, workout i tan hmain thil engemaw zat i ngaihtuah hmasak phawt a ngai. Heng step te hi uluk taka i zawm chuan hlauhna awm lovin exercise i ti thei ang.
I doctor nen inbia hmasa phawt ang che.
Hei hi a pawimawh ber a ni. I doctor hmu la, gym-ah workout i tan dawn tih hrilh rawh. Heng thilte hi chiang takin zawt rawh:
- Eng exercise nge i tih tur tha leh him ?
- Exercise hma, exercise neih lai leh exercise zawhah i thisen glucose level hi engte nge tihkhawtlai ?
- Workout ni-ah hian i ei leh in leh damdawi ei hun tur i thlak a ngai em?
Hei hi hriatthiamna chiang tak i neih chuan inrintawkna nasa tak nen hnathawhnaah i chhuk thei a ni.
I duh ang gym thlang rawh.
Gym tha ber chu i rilru hahdamna leh himna hmun a ni . Chuvangin sign up a, pawisa zawng zawng i pek hmain ni khat emaw ni hnih emaw chhung chu enchhin hmasa phawt ang che. Thil hmanrua (entir nan, weight machine, treadmill, elliptical trainer), faina leh boruak te chu i tan a inmil em tih en rawh.
Trainer hnen atanga tanpuina i dawng thei a nih chuan a ropui hle ang.
Zunthlum vei te nena thawhhona lama tawnhriat nei, certified personal trainer zawn a tha hle. Chutiang mi pakhat nen vawi khat emaw vawi hnih emaw thawh dun hian him taka exercise neih dan tur i zir thei a, i thil tum nena inmil exercise plan siam turin a pui thei bawk che a ni.
Gym kal dawnin eng nge i ken tur?
Sportswear lian leh lian tak tak i mamawh lo. Thawmhnaw nuam tak, thawmhnaw tichhe thei leh pheikhawk in fit tha tak hak chu a tawk. Tin, heng thil te hi i bag chhungah dah reng a tha bawk.
- Tui bottle khat: Exercise kan tih laiin tui tlakchham loh hi mi zawng zawng tan a pawimawh a, mahse zunthlum i vei chuan a pawimawh lehzual.
- Diabetes kit te tak te: A chang chuan exercise i tih hian i thisen sugar level a tlahniam lutuk thei. Hei hi hypoglycemia an ti a . A hnuaia table hian eng symptom nge i neih theih ang tih leh hetiang hi i neih chuan eng nge i tih tur tih a tarlang a ni. Chuvangin, i thisen sugar a tlahniam chuan rang taka i ei theih tur thil thlum tak (e.g. glucose tablet, in tur thlum, candy chi khat) i bulah dah a pawimawh hle.
- I damdawi: Exercise i tih lai emaw, exercise i tih zawh hnu emawa i ei tur damdawi i neih chuan i keng tel theihnghilh suh.
| Hypoglycemia - Thisen sugar tlahniam chhinchhiahna leh tih tur | |
|---|---|
| Symptom a ni | Eng nge tih tur |
| Luak chhuak, lu hah | Heng symptoms te hi i neih chuan exercise kha bansan rawh . Thil thlum (glucose tablet emaw, sugary drink emaw ang chi) keng nghal rawh. Rei vak lo chawlh hahdam rawh. Hetiang dinhmun hi a la awm reng a nih chuan doctor pan ngei ngei tur a ni . I damdawi emaw, i ei leh in emaw tihdanglam a ngai mai thei. |
| Vawikhatmah thawk hah lutuk | |
| Buaina, ngaihtuahna seng thei lo | |
| Luak chhuak, a nasat chuan hriatna hloh | |
Gym-ah hian eng ang exercise nge i tih ang?
American Diabetes Association sawi dan chuan, type 2 diabetes vei tan chuan exercise chi hnih hi a pawimawh hle.
1. Lung chakna tisang thei exercise (Aerobic/Cardiovascular exercise): .
Chung zingah chuan treadmill-a kal/tlan, elliptical machine hman, leh cycle khalh te a tel. Hetiang exercise hi ni khatah minute 30 tal, kar khatah ni 5 chhung i tih theih chuan a ropui hle. Heng zawng zawng hi gym-ah i tih vek a ngai lo. Pawn lama kea kal leh cycle khalh pawh he category-ah hian a tel ve bawk.
2. Chakna lama inzirtirna: 1.1.
Chung zingah chuan rit phurh te, resistance band hman te, emaw mahni taksa rihna hmanga exercise tih te (e.g., push-ups) te pawh a tel. Hetiang exercise chi hrang hrang atan hian kar khatah ni hnih tal hun ruat la.
A pawimawh ber: Exercise i la thar a nih chuan zawi zawiin tan la rawh. Tlemte atanga tan la, ni khatah minute 5-10 vel ang chi, i chakna leh fitness a lo that chhoh zel chuan zawi zawiin i hun hman belh zel ang che.
Take-Home Thuchah a ni
- Exercise i tan hmain i doctor nen inbia la, thurawn la hmasa phawt ang che .
- Exercise hma leh exercise zawhah i thisen sugar level enfiah thin ang che .
- Thisen sugar tlahniam nghal (hypoglycemia) a nih chuan i bulah thil thlum tak dah fo ang che .
- I taksa chu ngaithla rawh. I chau a nih chuan, i beih a nih chuan chawlh hahdam rawh. Zawi zawiin tan la , zawi zawiin i exercise hun tipung rawh .
- A pawimawh ber chu exercise la chhunzawm zel hi a ni . Vawikhat i tih danah i siam tawh chuan i zunthlum control theihna tura a puih dan tur i hmu ang.
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