If you have diabetes, your body has trouble controlling your blood sugar, or glucose. Exercise can improve that control, as well as boost your overall fitness and reduce your risk of heart disease and nerve damage. You will need to monitor your blood sugar frequently, but cardiovascular exercises, such as walking, can improve your health and quality of life if you have diabetes.
Before Beginning
Talk to your doctor before beginning, particularly if you have been inactive. If you are taking insulin or medications that lower blood sugar, take a blood sugar reading 30 minutes before, immediately before and after exercise. You should also measure it every 30 minutes while exercising, notes MayoClinic.com. Stop exercising if your blood sugar is below 70 mg/dL or if you feel shaky, nervous or confused. If your blood sugar is low during or after exercise, eat a small carbohydrate snack, like fruit or crackers.
Beginning to Walk
If you are new to exercising, begin slowly and increase your speed and duration in planned increments. Each exercise session should begin with a five-minute warm-up, or five minutes of walking slowly until your body feels warmer. After warming up, walk briskly for five minutes, ensuring that your heart rate increases. Last, cool down by walking slower for five minutes and stretching at the end of your workout. Walk at least three times per week for the first three weeks using this five-five-five method. After the first three weeks, increase the brisk portion of your walk by two minutes each week.
Intervals
You can liven up your workouts by adding intervals once or twice per week. Interval training involves training at a higher intensity for short periods of time. After a warm-up and some stretching, speed up for one to two minutes, then slow down for three minutes. You can also perform intervals based on distance. If you walk for three miles, take the first one slowly, speed up for the next mile and slow your pace again for the third.
Hills and Terrain
Where you choose to walk can affect your workout. If your doctor approves, try adding hills into your route to increase muscle strength and burn more calories. When walking uphill, Wellnessletter.com recommends leaning forward slightly. Walk more slowly downhill, as it can be harder on your body, particularly your knees. Walking on gravel or grass actually provides more of a workout with less impact on your joints. A walk on the beach can increase caloric expenditure by almost 50 percent. Softer terrains do increase risk of ankle and foot injuries, however; proper footwear is essential.
