Diabetes is either hereditary or lifestyle induced. Research says that 1 out of 3 people are pre-diabetics and they are not even aware of it. 29.1 million people in United States alone suffer from this disease. But, is walking during diabetes a potential treatment?
Assessing the pros and cons of this specific activity is quite important and that is something that goes without saying.
In here, we are going to be walking you through some of the benefits of walking for diabetes along with a whole lot of insights that will come in handy for you.
How Important is Doctor’s Approval?
It might seem very feasible for people to just pick up a habit of walking during diabetes and experiencing the necessary effects in the long run.
If you think you know the in and out of this, you are completely mistaken. You’d be surprised to know that walking for diabetes needs a few things taken care of before you jump into getting started with it.
Having your doctor’s approval is important, mainly because of the fact that they know better and would be able to guide you better with the tips for walking with diabetes.
It is very important to understand a few lines of caution before you end up starting the habit of walking as a mode for keep the levels regulated.
Apart from this all, some of the other prospects that one needs to consider includes the medication one takes along with the current fitness state and the glucose levels in the body.
How Good Is Walking For Diabetes?
The walking benefits for diabetes are profound. Not only does it help in regulating the blood sugar levels but is also quite beneficial in maintaining the accessory issues that diabetics often face on the long run.
Check Out These Benefits And Tips For Walking During Diabetes.
Regulates glucose levels
One of the most important benefits of walking for diabetes is the fact that it directly impacts the overall glucose level in the body.
Given the fact that the imbalanced levels of glucose and the inefficiency of the insulin in the blood stream is accountable for the onset on the disease, it is mandatory to ensure that one finds ways to cope with the same.
Walking helps in fastened and better absorption of the glucose (R) into the bloodstream which is what prevents the glucose to accumulate around in the blood stream.
When the levels of blood glucose are regulated, it ensures to help in keeping the condition of Diabetes in check. The impacts of walking often resides for hours or even days which is why it is important to make a habit out of it and not do it once in every blue moon.
Improves Insulin Sensitivity
Yet another one of the most important factors regarding walking during diabetes than pans out to be a benefit is the fact that it helps improve insulin sensitivity (R).
Studies have shown beneficial impacts in the prevention as well as possible treatment of the condition of insulin resistance (R) which is often one of the primary reasons behind the induction of Diabetes.
Maintaining proper insulin function in the body is often key to regulation of the disease and walking is actually an effective way to achieve the same.
Not only does it help in keeping the cells in the body active, it is also crucial in boosting the overall pancreatic functions and stimulation to ensure proper secretion of the insulin whenever it is actually required.
Regulation Of Cholesterol Levels
Cholesterol is possibly one of the worst enemies a diabetic patient could ask for.
One of the most common causes behind the lack of progress in the treatment for the diabetes in an individual is because of uncontrolled cholesterol levels and obesity.
High cholesterol levels are often quite common in people suffering from diabetes. The prevalence of bad cholesterol in the body often has the tendency to inflict negative impacts on one’s health, especially affecting their cardiovascular functioning.
When it comes to talking about the benefits of walking for diabetes, it has been witnessed that it helps in combating the unprecedented levels of cholesterol (R) in the body, thereby helping in ensuring better overall health.
It goes without saying that stress has a very bad impact on the overall health of an individual. If you are someone who has been consistently witnessing signs of stress, chances are that you will also have higher risks of diabetes.
The higher levels of cortisol in the body are often the primary reason behind the altered functions of the body. It is believed that the high levels of cortisol in the body impacts the hepatic responsiveness to the secreted insulin from the pancreatic beta cells.
Persistent psychological stress induces higher levels of cortisol (R) which always keeps the body in a fight or flight mode, thereby ending up causing issues correlating to the induction of insulin resistance that later induces diabetes.
Walking helps in keeping stress levels in check and prevents the possibility of developing higher levels of cortisol in the blood, which then ensures to keep the diabetes in check as well.
Tips to keep into account
Diabetes is not a simple condition. There are a number of factors that does influence the overall condition and even the disease itself is potent enough to induce varying alterations in the body.
In order to keep everything in check, walking during diabetes is a must do. The only catch in this is to ensure that you make a habit out of it and don’t skip out on it.
Before getting yourself in a schedule, there are a few tips that one needs to take note of before starting out with the walking journey for treating the condition of diabetes.
1.Make a habit out of it
As mentioned before, if you wish to keep your glucose levels in check, it is important to ensure that you make the walking a habit.
If you are planning on walking 30 minutes every morning after waking up, make sure that you are doing so on a regular basis.
Initially, start off with a 30 days challenge for yourself of walking 4-5 times a week and then work your way up from there. Don’t overexert anything and do it within your own limits.
2.Choosing the correct shoe
Preventing any kind of blistering or wounds around in the feet is important for people suffering from diabetes. The main reason behind the same is because of the fact that it slows down the healing process altogether.
In order for you actually experience the walking benefits for diabetes, it is important that you are particular about the shoes that you will wear during the process. Don’t be a cheapster and try and save money on deals by buying low quality walking shoes.
Instead, splurge and get comfortable and good quality walking shoes to ensure that you have a comfortable walk.
3.Keep a look out for the blood glucose levels
As weird as it may sound, it is important to keep track of the blood glucose levels in the body before you start out your walking during diabetes.
The main reason behind the same is because the extreme levels of them can often inflict negative impacts on the body.
If your blood glucose levels are too low, it is best suggested to consume 10-30 grams of carbs to stabilize it. Make sure the levels are brought back to normal before you end up going for the walk.
For someone whose blood glucose levels are at a peak, it is best suggested to wait it out and postpone the walk until and unless they return back to normal again.
Checking the blood glucose levels can be done every once or twice a week before walking but if you are starting out completely new, make sure to keep a track of the same every day.
4.When to walk
Yet another one of the factor that does play a very important role in this is the fact that you know when it is best to go out for a walk.
For the best results it is best suggested to walk 1-2 hours after having a meal because that’s when the insulin as well as the blood sugar levels has settled down by a lot.
Also, opting for a 30 minute walk in the morning because it helps prevent peak insulin part during the day which is one of the common reasons behind the induction of diabetes, especially type-1.
Deciding a time for walking during diabetes is quintessential because it helps in following through a routine which is important to keep the glucose levels in the body in check.
5.Keep yourself hydrated
Dehydration is often an issue many complain about while starting out their walking routine. The main reason behind the same is because of the amount of sweat one disperses out. It is common for people to experience dehydration which is why it is necessary to ensure that you drink loads of water to supplement that.
Make sure to drink one glass of water an hour before you start off the walking.
Along with it, consume some water 20 minutes into your walking. If possible, you can also switch it up with some good sports drink that doesn’t contain any additive sugars and carbs.
6.Carry some snacks
Irrespective of what your sugar levels might have been when you started your walk, it is important to ensure that you always carry some snacks for the safe side.
There could be situations when your sugar levels might drop drastically during the walk which can be quite dangerous.
Having a snack on you helps keep you reassured. If you feel like your sugar levels are dropping, you can simply just pop in one or two of them in your mouth to stabilize the sugar levels back again.
Also, in order to keep the chances of delayed hypoglycemia at bay, it is best suggested to consume more carbs than normal after you come back from the walk.
7.Beware of signs of hypoglycemia
Much like how high blood glucose levels are bad for you, even the opposite of it doesn’t do you any good.
It is very crucial to understand the signs of hypoglycemia on time to ensure that your levels of blood glucose are kept in check.
While walking during diabetes, it is very crucial to keep an eye out on the status of your body. If you don’t feel good and still decide to continue with this, chances are that you will end up making your body worse.
Look out for some of the common symptoms of hypoglycemia like drowsiness, feeling weak, confused, hungry and even a cold and clammy feeling.
How Much Walking Is Optimal For Diabetes?
One of the most important things to consider and look out for is to know how much walking for diabetes is too much walking.
Overexertion in any prospect doesn’t do anyone good.
Often times, the walking goal is considered to be best if it’s just 30 minutes in the morning. Make sure you are walking 20 minutes briskly and then taking a few minutes breather and starting it all over again. Ideally, the speed of walking should be around 3-4 mph.
Above everything, it is very important to consult your healthcare professional before starting walking during diabetes. This helps ensure that you are on the right path and know what is right and what is wrong based on your condition.