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Controlling Diabetes with Walking

Walking

Diabetes is one of the most common diseases which people today are suffering from. It is basically a metabolic disorder in which the human body fails to produce sufficient amount of insulin. Insulin is a hormone which is required by the human body to convert the starch, sugar and other foods into energy. Constant high levels of blood glucose cause diabetes. The blood glucose level in the human body needs to be maintained within a narrow range so that the body functions normally. The person suffering from diabetes can produce any kind of exercise as per his/her wish. Exercise is by far the best way to keep tabs over cardiovascular diseases and weight gain. Walking is one of the most widely recommended ways of controlling the blood sugar levels in the body. Walking is suitable for people of all ages and is fairly easy to do. You can walk almost anywhere and control diabetes. Read on to learn about several walking tips for the cure of the deadly diabetes.

1. Make Walking a Daily Habit

It is very essential to make walking your daily habit. Walking for a day and than shunning it for a week makes no sense at all, it is important that you exercise regularly. Ideally, the effect of walking for an hour lasts for about 48 hours. The benefits fade away after this time period automatically. It is thus recommended that you make walking your daily habit. If you do not have time to hit the park simply walk in your office or home. Minimum half hour of walking 5 times in a week is essential to keep tabs on diabetes. You can maintain a diary to track your progress.

2. Wear Comfortable Socks

Foot blisters can be easily caused, if you do not wear proper socks. Diabetics are thus suggested to wear proper socks while walking. Cotton socks must be avoided as they retain sweat and become uncomfortable. A cotton blended pair of socks is perfect for walking as they are comfortable. It is also important for the socks to be non-binding so that the blood flow is not hindered.

3. Wear the Right Shoes

Proper shoes are also essential for walking. Make sure that the shoes are comfortable and fit perfectly well on your feet so as to avoid any injuries or shoes bites. Too tight or lose shoes might make your walking experience highly painful. Buy shoes made up of breathing material like canvas. Always wear the shoes with socks. You can buy a pair of walking shoes for your daily routine.

4. Track Your Sugar Level

Monitoring the blood sugar level every now and then is essential. As far as the initial days are concerned, measure the sugar level before and after taking a walk. If the level pops down below normal consume some carbohydrate rich snack and also cut down the duration of walking from an hour to just 20 minutes. In case the level is too high, it is recommended that you should wait for sometime before you start walking.

5. Choose Apt Time

Choose appropriate time for walking. If your sugar level rises after meals, you need to walk an hour after you eat. Try to walk for 15 minutes after every meal. In case your fasting sugar is high, walking in late evenings is recommended. This will helps in reduction of the overnight hepatic glucose output and thereby control your fasting sugar. Morning walks are, however, suitable to one and all.

6. Consult the Doctor

You must consult the doctor before you take up a walking program for yourself especially if you are taking insulin dosages. This is important as walking will reduce the blood sugar level and you might not require insulin dosages at all or might have to decrease the dosages. If you continue taking the normal dosage, you might suffer from hypoglycemic episodes.

7. Stay Hydrated

Keeping the body hydrated is very important. Drink plenty of water before and after the walk. A glass full is recommended. A sugar free sports drink or water must be taken along when you are heading for hiking or trekking. Avoid dehydration by sipping water every 15-20 minutes. Diabetics can also opt for buttermilk or coconut water to soothe their thirst.

8. Manage Eating

Carry small snack with you while you head for walking. You can carry some candies as well, they can be of great help in times when you feel hypoglycemic. In case you are on insulin therapy, snacking before walking is all the more essential.

9. Be Aware of Signs of Hypoglycemia

As a diabetic, it is essential that you are aware of the signs of hypoglycemia and do not confuse it with ordinary sweating or tiredness. In hypoglycemia, a person generally feels extremely weak, dizzy, hungry and irritable. Unusual sweating, trembling and headache are other common symptoms of hypoglycemia. Stop walking the moment you feel a trigger of hypoglycemia and munch a snack or candy.

10. Keep Company

Walking alone can be very boring and risky for the diabetics. Walking in group helps in dealing with unforeseen events. Group walking also keeps you motivated and regular.

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