How Can Walking Help People With Diabetes?

Physical activity for diabetic people is an important component in managing this chronic disease. You will be better able to control your diabetes and keep your blood glucose level in the correct range if you stay fit and active. Walking is the best exercise for people of any age and especially beneficial for people who have diabetes. Walking is free, easy and you do need to learn how to do it. If you have diabetes one of the best things, you can do taking a walk. Walking improves your body responds to insulin. Walking is a natural and long-term solution in controlling your blood sugar levels. So get your walking shoes on and tell diabetes to go take a walk!

There are many health benefits with comes with walking. It also reduces the abdominal fat, which is one of the causes of insulin resistance. Walking improves the glucose utilization by your muscles. Nothing is better than walking when it comes to exercise for diabetic people. Walking also brings down your risk of heart disease and high blood pressure, which are commonly associated with diabetes. To preventing long-term complications, such as nerve pain and kidney disease proper control of your blood glucose level is essential. Walking burns calories makes muscles and bones stronger, elevates your mood and keeps you stress free. Walking can improve your psychological well-being along with improving your physical health. Before you lace up, let us look at how a walk can help you if you are at risk of developing diabetes.

HOW MUCH WALKING DO YOU NEED?

To stay healthy, adults need 2.5 hours or 150 minutes per week of moderate to intensity aerobic activity like brisk walking. For diabetic people 30 minutes of moderate to vigorous aerobic exercise at least 5 days a week or a total of 150 minutes per week recommended by The American Diabetes Association. Similarly, advice of 150 minutes of brisk walking per week, made by the National Institute of Diabetes and Digestive and Kidney Diseases to improve blood sugar level. Remember that you do not need to walk for 30 minutes at a time to reach the target of 150 minutes per week. Instead, you can choose to break your activity into three 10-minute walks.

HOW CAN WALKING HELP PEOPLE WITH DIABETES?

1.   Walking Improves Insulin Sensitivity For Up To 24 Hours

Walking helps in diabetes management by making your body to use insulin in a better way. Type-2 diabetics usually characterized by reduced sensitivity to insulin. Moderate to intensity aerobic exercises like walking impact the manner our body regulates and uses glucose. Insulin is the hormone essential for glucose metabolism. Walking will boost the amount of glucose taken in by the cells in response to signals from insulin. Thus walking raises your insulin sensitivity (the response to insulin) and this improvement can last up to 24 hours after the walk or exercise.

2.      Walking Makes Muscles Take Up Glucose Better

Walking creates muscle contractions in our lower limbs and this can move glucose directly into working muscles, without any need for insulin. This effect can carry on for several hours after walking.

3.      Daily Walking Lowers Abdominal Fat

Abdominal fat or visceral fat has been found to be linked with an increased release of a protein called retinol-binding protein 4, which in turn linked with increases insulin resistance. A habit of regular walking can reduce your belly fat and thereby improve insulin resistance.

4.      Walking For 30 Mins Daily Cuts Diabetes Risk By 30%

According to a study conducted on diabetic patients, 30 minutes of brisk walking daily can reduce your risk for diabetes by 30%. Therefore, it is sensible to add walking to your routine to manage diabetes. Study also suggests people suffering with type 2 diabetes lowered their glucose levels by 2.2 mmol/l immediately after a 30 minutes’ walk.

5.      Walking For 1 Mile Daily Lowers Mortality In Diabetics      

Mortality risk of diabetic individual reduced by half for those who walk at least 1 mile a day in compared to diabetics who do not walk.

6.   Walking Brings Down Risk of Diabetic Heart Disease

Walking also brings down your risk of heart disease and high blood pressure, which are commonly associated with diabetes. Walking makes your heart strong by improves your blood circulation and reduces your risk for heart disease by regulating blood glucose and blood pressure levels and improving cholesterol levels. A regular 30-minute walk lowers high blood pressure.      

10 Best Diabetic Diet for Diabetes Patients !!!!

Walking Away From Diabetes: 8-THINGS YOU NEED TO KNOW

1. Walk At A Fixed Hour Daily

Keep a fixed hour for your daily walk and stick to a routine as far as possible. Go for a walk at the same time every day and maintaining consistency will make it easier to control your blood sugar. The best time for a diabetic to walk is in the morning than in afternoon or evening. It is better to walk one to two hours after a meal.

2. Get into the Walking Habit

You do not need to walk for hours to manage diabetes. You need to make walking a habit and include it as a part of your daily routine. Slowly build up to walk at a brisk pace for about 30 minutes a day throughout the week.

3. Keep Yourself Motivated

Make your walking friends to make your walk a fun. Walking with a partner or companion help you to stay motivated and keep regularity.

4. Begin Slow

Start it to slow, if you are starting to walk for first time. At first begin with 15 minutes a day and gradually increase your walking time by about 5 minutes every week.  Ideally walking has three stages:

Warm up: Do not forget to start with a gentle warm-up period at the beginning. Take about 5 minutes to warm up. You may also do some stretching exercises to begin your walk, as this will improve your flexibility. Walk at a slow pace to begin with.

Walk briskly: Walk briskly, so that your cardiac rate increases. Keep in mind that you walk not so fast that you are not able to talk or breathe easily.

Cool Down: Cool-down at the end of each walking session.Gradually slow down your speed and letting your body calm down.

5. Focus on Your Form

Taking steps correctly while walking is important especially for diabetic. When you take a stride, the heel of your foot should hit the ground first and as you roll, your  weight forward the rest of the foot should contact the ground. Keep your shoulders and back straight and face forward with chin up when you are walking.

6. RACES

RACES – is the right technique that will help you to keep you walking longer without any injury.

Roll: Roll your foot from heel to toe every time you step.

Arms: Remember that to swing your arms at your sides and not across your body or above chest level. Use your arms like pistons to pick up the pace. Try to maintain your elbows bend at 85 degrees angle. Do not clench your fists, but keep them closed.

Contract: Use your stomach muscles to support your back.

Eyes: Keep your chin parallel to the ground and gaze 15 feet in front of you.

Speed: Maintain you walking pace to make sure you can breadth comfortably (not too fast or not to slow).

7. Count Your Steps

Gradually increase the number of steps you walk. You can take help of a pedometer to count the number of steps you take daily. This will encourage you to keep going and give you a sense of satisfaction.

8. Sneak It In

If you find hard to get 30 minute for you busy routine for a walk, making some simple lifestyle changes can help you to add extra walking to your daily routine:

Walk while doing small household jobs, such as cleaning the house, working in the garden or washing the car. While parking you car, park it at the far end of the parking lot so that you get an opportunity to take a walk to reach your destination. Try to avoid the elevator and take the stairs instead. Plan a walk in a park or along the beach to spend some time with your family and friends. Utilize the time during TV commercials or talking on the mobile to walk around.

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PRECAUTIONS FOR DIABETES PATIENTS WHILE WALKING

If you are diabetic and want to take up walking, there are certain things that you need to keep in mind.

Here are some useful walking tips for people who have diabetes.

1. Check Your Blood Sugar Levels

Consider your blood sugar level before you walk out the door. It is important to monitor your blood sugar level before exercising for people with Type 1 diabetes and people with Type 2 who take insulin or blood glucose-lowering medications. This will prevent hypoglycemia. It is good to check your blood sugar level about 30 minutes before you start your walking session. If your find blood sugar reading is below 120 mg/dl before you start working out, take a low-fat snack like a piece of fruit that contains about 15 grams of carbohydrates. If you have very high or low blood sugar postpone your walk.

2. Check Your Feet Every Day

According to a report, published Diabetic Medicine (2009) people with diabetes are predisposed to foot problems due to a high prevalence of neuropathy and peripheral vascular disease, along with poor adherence to foot care practices. When you return home after your walking session, remove your walking shoes and closely check your feet. Make this a daily habit. You must check it from all sides the tops, soles, heels and the area between the toes. Even small sores or blisters can dangerous for diabetic people because it is prone to develop and this infection may take long time to heal properly. If you discover any sores, redness, cuts, blisters or bruises consult your doctor immediately.

3. Wash and Dry Your Feet

You must wash and clean your feet thoroughly after you come home from your morning or evening walk. Cleaning you feet will help keep them free of germs; otherwise, it may lead to infection. Use mild antiseptic soap and lukewarm water to wash your feet. Use a pumice stone once or twice a week, to remove the dead skin or any corns and calluses. Scrub your feet when your skin is soft after a shower or bath. Do not forget to dry your feet thoroughly after you finished washing, especially between the toes.

4. Choose the Right Shoes

Wear right shoes is important while you are walking, especially if you are diabetic. Wear appropriate shoes will protect your feet and prevent developing blisters, ulcers or sores. Even though walking barefoot has many benefits, people suffering from diabetes should avoid it. As per findings published in Clinical Infectious Diseases (2004) diabetes is the most important cause of non-traumatic lower-extremity amputations in the United States. Most these cases of amputations are preceded by an ulcer.

Most the diabetic patients are overweight, have risk of heal pain or plantar fasciitis while walking. This can be prevented with properly fitted athletic shoes. While purchase shoes, look for one having solid arch support, a firm heel, and thick flexible soles to cushion your feet and absorb any shock during your outdoor walk. The pair of shoe should fit will the shape of your feet. Consult your doctor if necessary regarding the type of shoes can help protect your feet from common diabetes complications.

5. Pick the Right Socks

Choosing the right socks are also important along with the right shoes for diabetic people to prevent blisters on the feet. Try to avoid cotton socks, as they retain sweat that aid bacterial growth and can cause blisters. Wear diabetic socks or athletic socks made of sweat-absorbing polyester fiber. Beside the material, proper fitting of your socks is also important. Always wear socks that fit well with the shape of your feet.

6. Carry Snacks and Water

It is recommended to diabetic individual to drink a glass of water about one hour before you start your walk. If you are walking for a while, also drink a few sips of water every 20 minutes. After you have finished your daily walk, rest a bit and drink another glass of water.

Do not forget to carry a pack of healthy snack with you before you go out for a walk. In case your blood sugar drops while you are walking, taking these snacks will help you to recover your sugar level.  You may carry some hard candy, juice, or any other fast-acting source of sugar. An apple or some oat biscuits are better option if you are not sure about your sugar level.

To be safe, carry personal identification containing your medical information with you. This will help in case of any medical emergency.

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