In the words of the American Diabetes Association, there is no restriction on the kinds of exercises diabetics can undertake. Exercise is considered as the best way to prevent weight gain and cardiovascular diseases. Many doctors prescribe walking as the preferred way to bring blood sugar level under control. It is suitable for people of all ages and is the top killer of diabetes. It's easy, relaxing and can be done practically anywhere. Here are some tips to help you adopt the practice of walking as a cure for diabetes.
- Make it a Habit: The effect of walking for an hour lasts for almost 48 hours, but after this the benefits fade away. So it is advisable to make walking a regular habit -- at least 30 minutes to an hour a day for five days a week. If you find it difficult to walk for 30 minutes, start at 10 to 15 minutes per day around your house and gradually build it up to 30 to 45 minutes. Track you progress with a walking diary.
- Wear the Right Socks: A diabetic needs to be particular about the socks he wears as uncomfortable or ill-suited socks can cause foot blisters. Avoid wearing cotton socks as they can retain sweat. It is advisable to use cotton blended sock with stretch tops, non-cotton sock with antimicrobial properties, compression types or just a plain non-binding sock that allow easy blood flow and are comfortable.
- Wear the Right Shoes: Properly fitted athletic shoes that do not chafe or pinch (shoe bites) are a must to avoid blisters and injuries. Make sure they are comfortable and wide enough for your feet. If the shoes make you feel itchy, try shoes made made from fabrics that breathe, like canvas or even sandals (but always wear it with socks).
- Keep an Eye on Your Sugar Level: Monitor your sugar level before and after your walks for the initial days. If it is too low to start with (100 mg/dl), have a good snack and incorporate some carb (around 25 g), and walk for only 15-20 minutes. If it is very high (250 mg/dl), wait for a while before walking.
- Choose the Right Time: Although morning walks are good for overall well being, but in case your post prandial sugar (sugar that rises as an effect of what food you eat) is high, you should walk an hour after your meal (all main meals, i.e. breakfast, lunch and dinner) for about 15 to 20 minutes. If your fasting sugar is high (this sugar level is raised due to over production of glucose by the liver), you need to walk in the late evenings. This helps in reducing the overnight hepatic glucose output (HGO), the glucose produced by the liver, and controls your fasting sugar level.
- Consult Your Doctor: If you are taking insulin, you must consult your doctor before taking up a walking program as walking will help you lower your blood sugar level. Hence, decreasing your insulin dosage is important, otherwise it may lead to hypoglycemic episodes.
- Remain Hydrated: Ensure you have a big glass of water before and after your walk. If you are going on a hike or trek, you should carry a good amount of water or sugar free sports drink with you, and try to take a sip every 20 minutes to avoid dehydration. Coconut water and buttermilk are also good low carb drinks for diabetics.
- Manage Your Eating: While going out for a walk, carry a small snack with you if possible, or at least carry a few candies in your pocket. This will help you just in case you become hypoglycemic. If you are on insulin therapy, it is important to have a small snack before walking.
- Know the Signs of Hypoglycemia: It is difficult to predict if you are sweating out of walking or hypoglycemia, so be aware of the other symptoms of hypoglycemia like weakness, feeling drowsy, hungry or irritable. Notice if there is any trembling, unusual sweating, headache or a cold clammy feeling. If you notice any of these symptoms, you should stop walking immediately and take the snack or the sugar candy you are carrying.
- Don't Walk Alone: It is always better to have a walking partner or group so that someone will be there in case something goes wrong. Walking groups also provide good motivation to regularize your walking. If you are walking alone, carry your diabetic identification card always.
