Regular exercise is an essential component of diabetes care. Exercise helps to keep blood sugar levels controlled and decreases overall risks for diabetes complications. Walking is a convenient, low-cost way to exercise. A few helpful suggestions can help someone living with diabetes to get a walking program off to a safe, successful start.
Benefits
Walking is a cardiovascular form of exercise because it causes the heart to work harder. For someone with diabetes, building a healthy heart is especially important because diabetes is a major risk factor for heart disease. The American Diabetes Association also says that walking helps to increase glucose uptake, resulting in lower blood glucose, or "blood sugar," levels. It can also help to decrease stress, improve muscle strength and help to control weight.
Preparation
The American Diabetes Association recommends being well hydrated when going out walking and to check blood sugar before going out. If blood sugar is less than 80, a snack is needed before exercising to prevent low blood sugar.
If it's going to be a long walk, say an hour or more, it is a good idea to take along your glucose meter and a source of glucose in case you need to check your blood sugar and treat low blood sugar along the way.
Stretching also helps to warm up muscles and prevent injury The resources listed offer more information.
Equipment
Walking requires very little in the way of equipment. To get started, have a pair of sturdy, comfortable walking shoes. With diabetes, protecting the feet is important because any injury, such as blisters, calluses or irritation, can quickly lead to infection. Socks help to absorb sweat and prevent skin irritation and blisters caused by friction.
Some people find using a pedometer to keep track of steps or distance is helpful and provides motivation to keep improving. Wearing diabetes identification is another important safety measure for someone with diabetes, letting others know of your condition in case of a medical emergency.
Recommendations
The U.S. Centers for Disease Control and Prevention recommends that adults ages 18 to 64 years get 150 minutes of moderate-intensity exercise, such as brisk walking, every week. Exercise can be broken down into short, manageable sessions, at least 10 minutes at a time.
It is helpful to set a specific, achievable goal for a walking program. If you are not sure what a reasonable goal would be, a diabetes educator can help you develop a goal and a safe plan for achieving it.
Considerations
Before starting any exercise for the first time, a person with diabetes should be sure to check with his health care provider to make sure it's safe to begin a walking program. Although walking is generally safe for most people, it's important to know that the heart is healthy and the feet, joints and muscles are ready to withstand the increased activity of a walking program.
