Walking as Exercise for Diabetes
Losing weight and keeping it off is a real challenge for most people. That’s why it’s important to begin a weight loss program with the help of your health care team, including, if possible, a dietitian. They can help you find ways to decrease calories but still consume the foods you enjoy. And they can suggest strategies to help you change old habits for new ones. It’s important to remember that losing even a relatively small amount of weight can make a real improvement in reducing your risk for diabetes and other serious conditions. Exercise is also known as physical activity and includes anything that gets you moving, such as walking, dancing, or working in the yard. You can earn the benefits of being physically active without going to a gym, playing sports, or using fancy equipment. When you’re physically fit, you have the strength, flexibility, and endurance needed for your daily activities. Being physically active helps you feel better physically and mentally.
The Benefits of Walking
By walking every day, for 30 minutes to an hour, diabetics can reap the following benefits: Improved glucose control. Exercise helps muscles absorb blood sugar, preventing it from building up in the bloodstream. This effect can last for hours or even days, but it’s not permanent.That’s why walking regularly is essential for continued blood glucose control. Better cardiovascular fitness. Because people with diabetes are at increased risk for heart disease, this is an important benefit. Weight control. Regular walking burns calories; this can help control weight, which in turn can reduce health risks.
Diabetes means your blood glucose, also called blood sugar, is too high. Your body uses glucose for energy. But having too much glucose in your blood can hurt you. When you take care of your diabetes, you’ll feel better. You’ll reduce your risk for problems with your kidneys, eyes, nerves, feet and legs, and teeth. You’ll also lower your risk for a heart attack or a stroke. You can take care of your diabetes by being physically active, following a healthy meal plan, taking medicines, if prescribed by your doctor.
How can exercise help diabetes?
Exercise can help control your weight and lower your blood sugar level. It also lowers your risk of heart disease, a condition tht is common in people who have diabetes. Exercise can also help you feel better about yourself and increase your overall health.
How much and how often should people with diabetes exercise?
Experts recommend moderate-intensity physical activity for at least 30 minutes on 5 or more days of the week. Some examples of moderate-intensity physical activity are walking briskly, mowing the lawn, dancing, swimming, or bicycling.If you are not accustomed to physical activity, you may want to start with a little exercise, and work your way up. As you become stronger, you can add a few extra minutes to your physical activity. Do some physical activity every day. It’s better to walk 10 or 20 minutes each day than one hour once a week.
Talk to your health care provider about a safe exercise plan. He or she may check your heart and your feet to be sure you have no special problems. If you have high blood pressure, eye, or foot problems, you may need to avoid some kinds of exercise.
