Walking Plan | ADA

We all know regular exercise is an essential part of managing and preventing diabetes and staying healthy. Still, many people are scared off by the idea of exercise—often equating it with running, going to the gym every day, or breaking a heavy sweat. Some don’t know where to start. Older adults may worry about injury or overdoing it. 

But being and staying active may be easier than you think. A growing body of research suggests that the simple act of walking can lead to better health and may help prevent diabetes. 

Benefits of Walking  

Those who are active more often have a lower chance of developing diabetes and walking is a great way to be active. In fact, the more you walk—especially at a more intense, faster pace—the lower your diabetes risk. Try to work your way to 10,000 steps per day or at least 30 minutes a day to cut your risk of type 2 diabetes. If you have trouble walking 30 minutes at a time, try walking in smaller amounts throughout the day, such as 10 minutes in the morning, afternoon, and evenings.  

Higher daily step counts can make it more likely that you’ll reach your blood glucose (blood sugar) targets, which is a good reason to make walking a part of your daily routine.

Making Daily Walking a Priority 

The good news is, most people can walk to stay active. The risk of injury is low when you walk and you don’t need anything to walk besides a pair of comfortable and supportive shoes. Walking also gets you out of the house and gives you time away from your work , which is good for your mental health too.

While it helps your blood glucose (blood sugar) levels, walking can also improve your:

• Weight 
• Bone and muscle strength
• Balance
• Blood pressure
• Cholesterol
• Heart health 
• Concentration
• Mental outlook by lowering stress levels and anxiety

Make a plan to walk more. One of the first steps is to know how many steps you take. You can wear a pedometer or get a fitness tracker app, which are available on most smartphones to  count your steps. Once you know how many steps you take, you can work toward increasing that amount to a realistic goal.

Use this worksheet as a guide and to track your progress. You can track of how long you walk and/or how many steps you take. 

Always start slowly and increase to a brisk walk. Be sure to cool down with a slow walk at the end. If you are just starting out and have questions, or if you have a foot injury, open sore or ulcer, talk with your health care provider before beginning your walking plan. 

Adding More Steps to Your Day

Here are some easy ways to increase your step count each day. You might try to:

• Walk during your lunch break.
• Walk and talk. If you’re on the phone a lot, use that time to stand up and add some steps.
• Pick the farthest parking spot when you head to the office or store and return your shopping cart instead of leaving it near your car.
• Use the stairs instead of the elevator or escalator.
• Clean your living space. Household chores can get your body moving and boost your steps.
• If you have one, take your dog for an extra walk or take a longer route.
• Schedule walking dates with friends. 

Benefits of Walking | ADA

If you’ve never been physically active or have been sedentary for a while, it’s important to start getting active slowly. Walking is one of the easiest activities to start with, and most people with diabetes can do it. The risk of injury is low, and even people with diabetes complications can usually walk for exercise. (Check with your health care provider if you have a foot injury, open sore, or ulcer.)

You don’t need any special equipment, clothing, or even shoes to begin walking for your health, but it may help you stay motivated if you wear comfortable clothes and shoes. Pick a safe place to walk and invite a friend to join you! Or if you prefer some alone time, listen to music, audiobooks, podcasts (if you can do so safely), or catch up with friends and family by phone while you walk. The key to success is to make it an enjoyable part of your routine that you look forward to every day. This will help it become a healthy habit for life. 

How Walking Helps Your Health

Walking at a brisk pace or moderate intensity is an aerobic exercise. When you do aerobic activities regularly over time, you can see many health benefits:

• Blood glucose (blood sugar) levels go down
• Insulin sensitivity goes up
• Heart health improves
• Metabolism increases
• Weight loss or maintenance becomes easier
• Balance improves
• Blood pressure decreases
• HDL (“good”) cholesterol increases
• LDL (“bad”) cholesterol decreases
• Your mood is better
• You feel more focused and alert
• Memory and cognition improve

How to Get Started Safely

It’s important to check your blood glucose (blood sugar) level more often when you begin being active or increase the intensity of exercise. Check it both before and after you walk. This will help you see how your body reacts and help you avoid possible drops in blood glucose (hypoglycemia) that can be dangerous. Learn more about blood glucose and exercise.

It’s never too late to start! But if you’ve been very inactive for a while, start slowly and walk for just a few minutes the first time. The more you walk, the easier it will get, and you’ll be able to add intensity by increasing your time, pace, or distance.

And remember, it all adds up. If you can’t walk for 30 minutes each day, try two 15-minute or three 10-minute walks during the day. And try to build up to five 30-minute walks each week.  

Other Easy Ways to Walk More

• Walk instead of driving to nearby destinations
• If driving, park a bit farther away from your destination
• Get off the bus or train at a farther stop and walk the rest of the way
• If you have a dog, walk it daily, or offer to walk a neighbor or friend’s dog
• When traveling, take walking tours to see the sights
• Start or join a walking group in your neighborhood or at work

Start walking more today and reap the benefits!

Walking and diabetes

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Daily walking helps not only to reduce body weight, but is an excellent method for preventing and reducing the manifestations of symptoms of diabetes, and in the case of this disease, it is an obligatory part of treatment.

You can walk anywhere and anytime. You can walk in the park, square, along the city streets or just walk a couple of stops on foot. The main thing is that such a daily walk becomes an integral part of life. However, when walking, patients with type 2 diabetes should follow certain rules.

A study published in 2012 in the journal Nutrition & Diabetes analyzed 201 patients with type 2 diabetes and found that every additional 2,600 steps per day reduced hemoglobin A1c levels by 0.2 percent.

How to walk correctly:

1. Walk at a comfortable pace for 40 minutes a day (60 minutes under the age of 45). You don’t have to go through them all in one sitting. Can be broken into pieces. For example, set aside 20 minutes in the morning, 20 minutes in the afternoon, and 20 minutes in the evening. The best time for a diabetic is one to two hours after eating, it is better to walk in the morning than in the afternoon or evening. The pace of walking should be increased gradually. For example, start with 5 minutes of fast walking and 5 minutes of slow walking. Then the duration of the “active phase” of walking can be increased.
2. One must watch one’s breathing. The optimal breathing “mode” is to inhale after three steps, and then exhale after three.
3. Comfortable walking shoes are important for everyone, but patients with diabetes should pay special attention to them. Complications of this disease often lead to a decrease in the sensitivity of the limbs. Therefore, the heel in the shoe should be stable, the instep support should be solid, the sole should be flexible and thick enough. In addition, shoes are selected according to the shape of the foot, as well as taking into account the fact that it will soften the movement of the joints. It should be remembered that with diabetes, even a small wound can lead to big problems.
4. You also need to move correctly when walking. The heel of the foot should first hit the ground when you take a step, while the rest of the foot should only touch the ground when you roll forward with all your weight. When walking, you should keep your chin, shoulders and back straight.
5. You can use the pedometer to count the number of steps you take every day and gradually add more steps. This will give you a sense of satisfaction and will stimulate you to new victories.
6. There is a risk of hypoglycaemia after exercise, even if it is short-term ( sudden drop in glucose ). And this means that for people with diabetes, self-monitoring of glycemia before and after physical activity should become a good habit, which will allow them to make the right decisions depending on the blood sugar level.

If the sugar is high or low, any physical activity should be avoided. Overloads are contraindicated!

If you have diabetes, it is recommended to drink a glass of water about an hour before your walk. Also, drink a few sips of water every 20 minutes if you’re walking for a long time. When you’re done walking, take a break and drink another glass of water. Before you go for a walk, do not forget to take food with you, an apple or oatmeal cookies – an example of a good snack while walking. Snacks come in handy if your blood sugar drops while walking.

Regular exercise helps to reduce and maintain body weight, which in itself improves the course of the disease.

Walking is a good physical activity, which helps to strengthen the muscular “skeleton”, improve overall well-being. Regular walks add energy, vitality, improve mood, help improve metabolic parameters, which makes a significant contribution to the prevention of diabetes and its chronic complications.

Endocrinologist

Zelvenskaya CRH ME R.S.Slauta

Walking with Diabetes – Rules and Recommendations

Recently, experts have been repeating that type 2 diabetes is, first of all, a way of life. Its main components are rational nutrition, physical activity, giving up bad habits, taking medicines.

If a person’s age, health, daily routine or other reasons make it impossible to attend various fitness clubs or sections, there is a type of physical activity that is available to everyone and has practically no serious restrictions and contraindications. This is walking.

How to walk correctly? What should be taken into account? For advice, Healthy people turned to Alla Petrovna Shepelkevich, Professor of the Department of Endocrinology of the Belarusian State Medical University, Doctor of Medical Sciences .

Walking every day helps not only to reduce body weight, but is an excellent method for preventing and reducing the symptoms of diabetes, and in the case of this disease, it is an indispensable part of the treatment.

You can walk anywhere and anytime. You can walk in the park, square, along the city streets or just walk a couple of stops on foot. The main thing is that such a daily walk becomes an integral part of life. However, when walking, patients with type 2 diabetes should follow certain rules.

How to

correctly walk

1. Walk at a comfortable pace for 40 minutes a day (up to 45 years old – 60 minutes). You don’t have to go through them all in one sitting. Can be broken into pieces. For example, set aside 20 minutes in the morning, 20 minutes in the afternoon, and 20 minutes in the evening. The pace of walking should be increased gradually. For example, start with 5 minutes of fast walking and 5 minutes of slow walking. Then the duration of the “active phase” of walking can be increased.

2. You need to watch your breathing. The optimal breathing “mode” is to inhale after three steps, and then exhale after three.

3. Comfortable walking shoes are important for everyone, but patients with diabetes should pay special attention to them. Complications of this disease often lead to a decrease in the sensitivity of the limbs. Therefore, the heel in the shoe should be stable, the instep support should be solid, the sole should be flexible and thick enough. In addition, shoes are selected according to the shape of the foot, as well as taking into account the fact that it will soften the movement of the joints.