If you are diabetic, walking is the easiest activity to begin, especially if you have been sedentary for a while. If you have complications from diabetes, walking may be your exercise of choice.
I am most grateful to live in the Northwest. It has green space, and mountains, and there is the Pacific Ocean.
We have the only rain forest on this continent. If you are in the area, take some time and explore it.
There are so many choices for walking in the outdoors. It doesn’t matter if you live in the southwest, the coastlines, or the northeast. Getting outdoors to walk is possible and has many benefits.
When I began walking with my friend Yvette 20 years ago, she would walk 20 yards or so ahead of me. Our conversations were very engaging, especially considering how often she looked back. I smile thinking about those special times. We chatted side by side after 8 months with my perseverance.
Start slow, especially if you have been inactive for a while. It will get easier, and you can add intensity, time and distance as you move forward.
Walking is one of the best aerobic exercises you can do for your health and peace of mind with numerous benefits according to the American Diabetic Association (ADA).
Some benefits are:
- Blood glucose (blood sugar) levels go down
- Insulin sensitivity goes up
- Heart health improves
- Metabolism increases
- Weight loss or maintenance becomes easier
- Balance improves
- Blood pressure decreases
- HDL (“good”) cholesterol increases
- LDL (“bad”) cholesterol decreases
- Memory and cognition improve
- Build your stamina before you graduate to hills and stairs.
Most of us are under some stress, and may not realize it. Stress can be minimized by walking outdoors and hiking on a trail in the forest or in a park near your home.
Exposure to nature will improve your physical health. The results for your mental health and well-being are almost miraculous, demonstrating relaxation and decreasing anxiety.
Multiple studies indicate that when you are not stressed, your immune system improves, and you are more resistant to disease.
Have you had an unresolved problem or concern, taken a walk, and felt better? It is possible to clear your mind, increase your levels of concentration and improve your mental clarity by walking outdoors. Your mood is relaxed, and you feel more focused and alert.
These benefits are attained by walking 30 minutes a day, 5 days a week. Don’t fret if that’s a challenge. Start small. Try 10 minutes or less, move on to 10 minutes twice a day. Try two 15 minute walks twice a day. It works. Your body responds to small changes.
If possible, the best time to walk is half hour after a meal when your blood sugar is highest.
If you are considering walking as your exercise of choice, I have listed (10) tips to help you to get started.
- Consult your doctor if you take insulin. Your medication may need an adjustment.
- Take your blood sugar levels before and after your walk, especially if you are new to walking . Some people think that if their blood sugar is too high, they should exercise to lower it quickly. Well, it depends… If you start exercising with a very high blood sugar, 300 milligrams per deciliter (mg/dL) or higher, this could be dangerous because when you initiate exercise, your body releases stress hormones, which can briefly raise your blood sugar. You might need to wait before you begin walking and exercising.
- Stay hydrated. When your body signals your thirst, you are well on your way to dehydration. It is important to sip water at regular intervals when exercising.
- Wear proper walking shoes. If you are on medicare, you qualify for one pair of shoes each year. These shoes are important because the orthotics are specially made for your feet and help fight fatigue in the feet and legs. They also prevent the development of wounds on the feet. There are many styles to choose from. If you are not on Medicare, get properly fitted walking shoes.
- Wear proper socks. Diabetic socks are specially designed from materials to keep feet dry by wicking moisture away. They decrease the risk of foot injury, and improve blood circulation. They have seamless toes to reduce irritation and are non-elastic at the top, thus non- restricting. There are many different shades and designs to pick from.
- Walk with a partner. They can encourage you to make walking a habit. Your walking partner can also watch you for signs of low blood sugar, and be available if you are anxious about a fall. If you are concerned about falling, walk with your head up and look ahead and down with your eyes only. Speak with your medical advisor before starting your walking regime. When your walking speed increases, join a walking club.
- Plan your walking activity a week in advance. I walk in the mornings, and I lay out my walking clothes before I go to bed. This sets that intention, and I am not scrambling for my walking clothes when I get up.
- Reward yourself. If you are having some difficulty getting started, consider a reward for walking 5 days in a week at designed intervals. You could buy a new book, have a glass of wine at dinner, or treat yourself to a massage. The list of rewards is personal and limitless.
- Visualize and think about the many health benefits your body and mind receive from walking. This is sweet.
- Take a piece of hard candy or glucose tablets with you while exercising in case your blood sugar drops, and you risk becomimg hypoglycemic, which is dangerous. See the chart below.
If you take insulin, it is a good idea to have a continuous glucose monitoring (CGM) sensor to access your blood sugar frequently and assure it is stable.
Review your schedule and think about more ways you can walk more.
- Walk instead of driving to nearby destinations. If your destinations are not walkable, design a walking pattern in your neighborhood.
- If you have a dog, walk it daily, or offer to walk a friend’s dog
- Walk on your lunch hour after your meal if possible.
- Park farther from your destinations.
- When traveling, take walking tours.
In summary, It is important to begin slowly, especially if you have been sedentary for a while. The benefits to your physical and mental health are numerous and exciting. Your blood sugar goes down and your A1C goes down. That is something to shout about. There are many tips included in this article to review before you begin your exercise routine, especially if you take insulin. Plan your walking routine, your rewards for accomplishing your walking goals, and other ways to increase your walking power.
If you can’t walk outside consider hitting the treadmill indoors. You get all of the physical exercise benefits and some of the mental health results as well. It is a viable option when you can’t get outdoors.
Get started!
This is a personal choice. Some medical experts recommend to always wearing a medical alert bracelet indicating that you have diabetes and whether you take insulin.
HWB
