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各位朋友，大家好！现在是每天健康三分钟时间。我是安阳道简医院的护士任慧芳，今天由我来给大家讲讲糖尿病患者的最佳运动时间。

糖尿病人运动什么时间最好呢？这个要结合每个人个体的情况，那么一般来说，糖尿病病人不宜在早上空腹时候去参加运动，因为你空腹的时候体内存储的糖有限，运动消耗能量，那么体内呢，为了保持血糖稳定，就要有脂肪和蛋白质通过糖异生的途径来提供葡萄糖，当糖异生产生的葡萄糖不能满足运动需要，这时候就会出现低血糖。

早上不宜糖友运动,因为早晨气温比较低,糖尿病患者遇到冷空气刺激血管,容易诱发心脑血管病。餐前锻炼身体有可能引起血糖波动,可能因延迟进餐造成血糖过低,也可能因没有服药而使血糖过高,所以糖友的最佳运动时间应在餐后1－2个小时。此时正是血糖上升时，这个时候运动，有利于降血糖降血脂，同时也可以避免胃部出现不适。有研究发现表明：餐后90分钟运动比餐后30分钟及60分钟的降糖效果更好。

其次是太阳下山前，这个时间段也是一个不错的选择，由于糖友的饮食是少食多餐，下午加餐很有必要，因此在太阳落山前运动不至于出现低血糖，并且空气中的氧气充足，还能得到充足的日照，对健康更有利！

另外，糖尿病患者应尽量避免长时间空腹或者胰岛素刚注射完或降糖药服用半小时内不要运动,会加快降糖药物的吸收,更易发生低血糖。

最后就是运动时长，糖尿病患者运动至少每周三到五次，每次持续的时间最好40分钟到60分钟。包括准备活动的时间，还有整理运动的时间。

运动强度一定要结合自己的体力情况，选择适合自己的锻炼项目。一般患者运动可以以有氧运动为主，如：步行、跑步、骑自行车、爬山、登楼、划船、游泳等等。年龄较大、体质较差的糖尿病患者宜进行运动强度小的运动,如散步、打太极拳、八段锦等。

今天的分享就到这里，最后祝大家生活愉快，身体健康！想了解更多的心血管科普小知识，请关注我们，我们下期再见！

【英文版】

The best exercise time for diabetic patients

Dear friends, nice to meet you!Now it is time for “health talk for three minutes every day”,My name is Ren Huifang, a nurse of Anyang Daojian Hospital.Today, I'd like to talk about the best exercise time for diabetic patients.

When is the best exercise time for diabetic patients? This determination should be combined with each inpidual's situation. Generally speaking, diabetic patients should not take part in exercise on an empty stomach in the morning,because the carbohydrate stored in the human body is finite on an empty stomach, and exercise will consume energy. In order to maintain the stability of blood glucose,gluconeogenesis will occur, that is, fat and protein will be converted into sugar. When the glucose produced by gluconeogenesis can not meet the needs of exercise,hypoglycemia will occur.

It is not suitable for diabetic patients to exercise in the morning,because the morning temperature is relatively low. Once patients encounter cold air, cold air will stimulate blood vessels,which is easy to induce cardiovascular and cerebrovascular disease. Exercise before meals may cause blood glucose fluctuation, which may cause hypoglycemia due to delayed meal,or hyperglycemia due to no medication. Therefore, the best exercise time for diabetic patients should be 1-2 hours after meal. This period is the time when blood glucose rises.Exercise at this time is conducive to lowering blood glucose and blood lipid, and it can also avoid stomach discomfort.Some studies have found that,the hypoglycemic effect is better if patients do exercise 90 minutes after a meal than 30 minutes and 60 minutes after a meal.

Secondly, diabetic patients should do exercise before the sun goes down, as this time is also a good choice. Because the diet advice of diabetic patients is to eat less and more meals, it is necessary to add meals in the afternoon.Therefore, exercise before sunset will not cause hypoglycemia symptoms. In addition, there is sufficient oxygen in the air, and exercise near night can also get sufficient sunshine, which is more beneficial to health!

In addition, diabetic patients should try to avoid long-term fasting exercise, and they had better not do exercise just after insulin injection or taking hypoglycemic drugs within half an hour, because exercise at this time will accelerate the absorption of hypoglycemic drugs,which is more prone to occur hypoglycemia.

The last is the length of exercise.Diabetics should exercise at least three to five times a week.The best duration of each exercise is 40 minutes to 60 minutes, including the time for preparation and the time for formal exercise.

Exercise intensity must be combined with their own physical conditions,choose the exercise project suitable for their own.In general, patients can do aerobic exercise mainly, such as walking, running, cycling, climbing, climbing, climbing, rowing, swimming and so on. The older patients with diabetes and poor physical fitness should do the exercises with less intensity, such as walking, Taijiquan, Baduanjin, etc.

That's all for today's sharing. Finally, I wish you all a happy life and good health! To learn more about cardiovascular disease, please pay attention to us.See you next time!