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5 big reasons diabetes patients can opt for the good, old ‘morning walk’

5 big reasons diabetes patients can opt for the good, old ‘morning walk’

Walking is one of the most popular and most recommended physical activities to control diabetes. An activity that can be done anywhere and doesn’t require any equipment. Studies show that morning walk is equally rewarding for diabetes patients in getting them to control their blood sugar level. Along with this, it helps in keeping their weight under a check. The American Diabetes Association recommends walking for 30 minutes for 5 days a week.

While morning walk has health benefits for one and all, starting a new fitness routine especially for diabetes patients is something they must consult with a doctor or a healthcare professional. A doctor would be able to provide the right advice considering the patient’s fitness level, glucose level and other factors of illness. Along with this, doctors usually also talk about the necessary precautions that a diabetes patient should take during physical activity.

Let us now understand how morning walk in diabetes can beneficial for a person’s health:

Controlled blood glucose level

Exercise helps muscles absorb blood sugar and prevents it from building up in the bloodstream. This effect can last for several hours and days, but it is transient. Therefore, walking is considered essential to keep blood glucose under control. It is mostly prescribed to patients with type 2 diabetics, but is equally beneficial for type 1 patients. By making this a part of your routine, blood glucose can be kept under control to a large extent.

Cardiovascular fitness gets better

Morning walk in diabetes is highly essential as diabetes carries a huge cardiovascular risk. Studies have shown high blood sugar levels can damage nerves and blood vessels. Therefore, walking can have two-pronged benefits.

Read More : Benefits of Walking: Staying Fit made Easier

Weight remains under control

Obesity is considered a major risk factor for type 2 diabetes. Walking helps to burn calories, which keeps one’s weight under control. It also provides relief in other complications of diabetes like cholesterol and high blood pressure. Walking also helps to maintain a person’s weight. Though morning walk looks fairly simple at the outset, diabetes patients must keep some points in their mind before venturing out.

Foot care in diabetes

Foot care is very important for diabetes patients. Due to diabetes, there is dampness in the feet, due to which many times an injury to the foot is not realised. The element of peripheral neuropathy causes decreased or altered sensation. In such a situation, before going on a walk, it is best to get information about the place where you walk. Find out if the place can cause any injury. This is because with the condition, a patient may not feel a cut or peel due to moistness in their fee and also due to nerve damage. These injuries heal slowly and can lead to other infections as another symptom of diabetes is reduced blood flow to the small blood vessels.

Before starting your morning walk, take a good, long look at studying the environment and other aspects that may impact your walk. You can also take the help of a healthcare specialist to understand better. If morning walk is not the right fit for you, then they could recommend another kind of exercise that’s well suited for you.

However, if you have prepared for these factors and are ready to start with your routine, here are some other important things to prepare for so your walk can be smooth.

Choose your Walking Shoes Carefully

There is no need to spend a lot of money on walking shoes, but there are a few things to keep in mind. It is of prime importance to have the right pair of size when it comes to your footwear. Your shoes must not only be comfortable but also flat. Unlike the many types of running shoes based on the distance to be covered, a pair of walking shoes need to be flat and well-cushioned at all times. Choosing a pair of socks that can absorb moisture and sweat would enhance your overall experience.

Read More : 10 Ways to Avoid Diabetes Complications

Clothing is key

During walk, wearing clothes which are comfortable and in which you do not have to face any skin related problem arising out of heat, fabric or sweat, is essential. For this you can opt for dry-fit wear or buy a track suit based on the weather conditions of your area. Preferably, go for sweat-wicking fabrics that will provide comfort.

Gearing up for your walk

Now that you have prepared all these things, the next thing for you is to do stretching for a few seconds before starting your walk. It is essential to have correct posture while walking. Stand straight and then walk in the same position. Keep the waist straight and the stomach in. You can also consult a fitness expert for the right posture.

In the beginning, walk slowly for three to five minutes so that the blood can flow to the muscles and the body can get ready for the walk. After this, walk at a brisk pace for 20 to 25 minutes. To increase the walking speed, move the hands along with the feet at the same speed. After this, rest for one to three minutes and complete the walk by walking at a slow pace, also called limbering down.

Read More : Lifestyle Changes for Diabetes that’ll Help you Lifelong

Nutrition acts as fuel for your body

In this way you can continue with your morning walk followed by some rest and recovery. While you may rest and stretch after the walk is finished, consuming a balanced diet is extremely critical in bringing about overall results. The right nutrition can take your walking activity to another level and help you maintain a healthy level of blood sugar. Do not forget to add the right portion of proteins. Ensuring to swap high-GI (Glycaemic Index) foods with those that are low GI, maximisation of micronutrients in your diet and opting for fresh & healthier options in place of packaged and preservatives-led food items are some of the steps one could take towards diabetes management.

Some other critical things for you to manage your diabetes is regular monitoring of your glucose level and timely medication and supplementation, as prescribed by your healthcare professional.

Hope this information was useful for you! #HappyWalking

Hello Health does not provide medical advice, diagnosis or treatment of any kind. For more health-related information, you can visit our website and if you have any more specific questions related to your condition, it’s best to check with a healthcare professional.

Hello Health Group does not provide medical advice, diagnosis or treatment.

Sources

Regular exercise can help put you back in control of your life/https://www.diabetes.org/healthy-living/fitness/ Accessed on 13th September 2021

Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association/https://care.diabetesjournals.org/content/39/11/2065#:~:text=Exercise%20improves%20blood%20glucose%20control,2%20diabetes%20development%20(3)./ Accessed on 13th September 2021

Diabetes and exercise: When to monitor your blood sugar/https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-and-exercise/art-20045697/ Accessed on 13th September 2021

walking when you have diabetes/https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise/walking-with-diabetes 

Daily physical activity and type 2 diabetes: A review/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4914832/

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Written by Nikita Updated एक हफ्ते पहले
Expertly reviewed by Dr. Ruby Ezekiel