it is important for diabetic patient to do exercise daily. डायबिटीज से पीड़ित लोगों के लिए प्रतिदिन व्यायाम करना जरूरी है।

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डायबिटीज शरीर को कमजोर कर देता है। यह बीमारी दुनिया भर के लाखों लोगों को प्रभावित करती है। यह बीमारी यदि एक बार हो जाती है, तो आजीवन बनी रहती है। यह शरीर के इंसुलिन के उपयोग करने के तरीके को बाधित करती है। टाइप 2 डायबिटीज जीवनशैली की बीमारी है। हमारे जीवन जीने के संबंध से जुडी हुई है यह बीमारी। साथ ही यदि आप गतिहीन जीवन जीती हैं, तो रोग विकसित होने की संभावना बढ़ जाती है। वास्तव में, शारीरिक गतिविधि की कमी, खराब खानपान और आहार, मोटापा आदि जैसे कुछ सामान्य कारक हैं, जो रोग की शुरुआत का कारण बनते हैं। यही कारण है कि यदि आपको मधुमेह है, तो फिट रहने के लिए व्यायाम करना जरूरी है। पर मधुमेह रोगियों के लिए व्यायाम कितना सुरक्षित है?

हेल्थ शॉट्स ने मधुमेह के लिए व्यायाम करने के लाभों को जानने के लिए स्पोर्ट्स मेडिसिन विशेषज्ञ और आर्थोपेडिक सर्जन डॉ मनन वोरा से संपर्क बातचीत की।

डायबिटीज से पीड़ित लोगों के लिए व्यायाम पूरी तरह सुरक्षित (Exercise completely safe for diabetics)

डॉ वोरा कहते हैं, “डायबिटीज से पीड़ित लोगों के लिए न केवल व्यायाम सुरक्षित है, बल्कि उन्हें रोजाना एरोबिक व्यायाम करने की भी सलाह दी जाती है। डायबिटीज से पीड़ित लोगों के लिए व्यायाम के लाभों को कम करके नहीं आंका जा सकता है।” व्यायाम ब्लड शुगर लेवल को कम करने में मदद करता है। यह इंसुलिन रेसिस्टेंस का मुकाबला करते हुए इंसुलिन सेंसिटिविटी में भी सुधार करता है। यह हार्ट डिजीज और नयूरोंस क्षति के जोखिम को कम करने में भी मदद करता है। व्यायाम मधुमेह रोगियों के लिए सुरक्षित माना जाता है, लेकिन चोट या अन्य जटिलताओं से बचने के लिए उन्हें कुछ बातों का ध्यान रखना चाहिए।

1.खाने के एक से तीन घंटे बाद उन्हें व्यायाम करना चाहिए, जब ब्लड शुगर लेवल अधिक होने की संभावना होती है।
2. यदि आप इंसुलिन का उपयोग करती हैं, तो व्यायाम करने से पहले अपने ब्लड शुगर लेवल का परीक्षण करें। यदि लेवल 100 mg/dL से कम है, तो हाइपोग्लाइसीमिया से बचने के लिए कुछ खाने से मदद मिलेगी।

sugar level badha sakta hai gud
यदि ब्लड शुगर अधिक (250 से अधिक) है, तो व्यायाम नहीं करें। चित्र: शटरस्‍टॉक

3. यदि ब्लड शुगर अधिक (250 से अधिक) है, तो व्यायाम नहीं करें। क्योंकि व्यायाम कभी-कभी ब्लड शुगर को और भी अधिक बढ़ा सकता है।

मधुमेह रोगी प्रति सप्ताह कम से कम 150 मिनट व्यायाम करें (at least 150 minutes exercise per week for Diabetics)

डॉ. वोरा मधुमेह से पीड़ित व्यक्ति के लिए प्रति सप्ताह कम से कम 150 मिनट व्यायाम करने की सलाह देते हैं। “सप्ताह में 5 दिन प्रतिदिन 30 मिनट व्यायाम करना सही होता है। यह अभ्यास मध्यम स्तर की तीव्रता का होना चाहिए। आपकी हार्ट रेट सही होनी चाहिए। व्यायाम से अपने-आपको बहुत अधिक थका देना सही नहीं होता है। व्यायाम करते समय यदि आप अपने ब्लड शुगर लेवल में कोई बदलाव देखती हैं, तो अपने डॉक्टर से बात करें।

डायबिटिक धीरे-धीरे करें व्यायाम की शुरुआत (Diabetics start exercise slowly)

डॉ. वोरा कहते हैं, ‘नियमित रूप से व्यायाम करने से ब्लड शुगर लेवल को नियंत्रण में रखने में मदद मिल सकती है। अध्ययनों से पता चला है कि व्यायाम करने से प्रीडायबिटीज वाले लोगों में मधुमेह की शुरुआत से बचने में भी मदद मिलती है। व्यायाम की शुरुआत आपको धीरे-धीरे करनी चाहिए।’ अपनी आवश्यकताओं के अनुसार अपने व्यक्तिगत लक्ष्यों का निर्माण करना चाहिए। डॉ. वोरा ने जोर देकर बताया, ” जो आप सहूलियत से कर पाती हैं, जिन्हें करने में आपको मजा आता है, तो उन्हीं गतिविधियों को शामिल करें।

वॉकिंग करने से मिलते हैं बहुत से हेल्थ बेनिफिट्स। चित्र-शटरस्टॉक
डायबिटिक को जो पसंद हो, उसी एक्सरसाइज को वे करें । चित्र:शटरस्टॉक

यह टहलना, दौड़ना, तैरना, वजन उठाना, डांस या बाइक की सवारी भी हो सकती है। गतिविधि या व्यायाम का प्रकार उतना मायने नहीं रखता, जितना वास्तव में बाहर जाना और इसे करना होता है। व्यायाम को नियमित रूप से करना बेहद जरूरी है। इसे अपनी दिनचर्या का हिस्सा बना लेना चाहिए।

यह भी पढ़ें :- Children’s Day 2022 : मम्मी का मोटापा और हाई फैमिली इनकम बढ़ा रहे हैं बच्चों में भी मोटापा

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