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| Can diabetes be cured by walking |
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's response 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 come with walking. It also reduces abdominal fat, which is one of the causes of insulin resistance. Walking improves
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 prevent
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 intense
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 a 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 waking.
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 increased 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 of diabetes by 30%. Therefore, it is sensible
to add walking to your routine to manage diabetes. The study also suggests people suffering
from 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.
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 the 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 make your walk 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 the 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 in 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 let 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 your 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 the 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 minutes for your 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 your
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.
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 you 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 a 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 your 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 the right shoes is important while you are
walking, especially if you are diabetic. Wear appropriate shoes that 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 of these cases of amputations are preceded by an ulcer.
Most diabetic patients are overweight, have a risk of heel 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 the shoe should fit well the
shape of your feet. Consult your doctor if necessary regarding the type of
shoes that 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 aids bacterial growth and can
cause blisters. Wear diabetic socks or athletic socks made of sweat-absorbing
polyester fiber. Besides 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 for diabetic individuals to drink a
glass of water for 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 snacks 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 options
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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