Diabetes is a condition affecting people of all ages in today's world. While there is no permanent cure for this disease, it can be controlled to a great extent by making some lifestyle changes. Along with diet, regular walking has been considered the easiest and most effective way to manage diabetes. In this article, we will explore in detail how long a diabetic patient should walk each day, how many steps are beneficial, and what is the correct way to walk.
Walking in Diabetes: Why is it considered the most effective medicine?
In diabetes (Type 2 Diabetes), the body's cells are unable to properly use insulin, which increases blood sugar levels. In such a situation, if the body remains inactive, the condition can worsen. Walking is not only an easy exercise, but it also improves blood circulation and increases the body's insulin sensitivity. This is why doctors call walking a 'walking medicine'.
How long should you walk in diabetes?
Daily walking is not only beneficial but also necessary for people suffering from diabetes. According to health experts:
- Walk for at least 30 minutes every day.
- If walking continuously for 30 minutes is not possible, you can divide it into three parts - 10-10 minutes of walking in the morning, afternoon, and evening.
- Walking 6400 to 10,000 steps daily is considered beneficial for diabetic patients.
- If you want to measure in kilometers, walking 3 to 5 kilometers daily can help in controlling your blood sugar.
When is the most beneficial time to walk?
You can walk at any time of the day, but some specific times are considered more effective for diabetic patients:
1. Walk after meals
- A light walk 15-30 minutes after eating helps to control blood sugar quickly.
- Walking after dinner, in particular, prevents blood sugar spikes.
2. Walk on an empty stomach in the morning
- Walking in fresh air in the morning improves oxygen supply in the body and activates metabolism.
- However, if you are taking insulin or are prone to low blood sugar, have a light snack before walking.
3. Work break walk
If you sit and work for long hours, walking for 5-10 minutes every one and a half hours can also be beneficial for your health.
How to walk: Know the right way
There are also some ways of walking, by adopting which you can improve your overall health along with sugar control:
- Brisk walk - That is, walk so fast that your breathing becomes a little faster but you can still talk.
- Start slowly - Start with a 5-minute slow walk, then 20 minutes at a brisk pace and end with a 5-minute slow walk.
- Japanese style walk - Walk briskly for 5 minutes, then walk slowly for 2 minutes, repeat this.
- Adopt the 10-10-10 formula - Divide the 30-minute walk of the day into three times: 10-10 minutes in the morning, afternoon, and night.
What things to keep in mind while walking?
- Wear comfortable shoes so that your feet do not get blisters or pain.
- Keep a water bottle with you, especially in summer.
- Monitor your blood sugar levels, especially if you are taking medications or insulin.
- Use a step counter app on your mobile while walking so that you can count your steps daily.
- If you feel weak, sweat, or feel dizzy, stop immediately and consult a doctor.
Who needs extra caution while walking?
- Elderly people or heart patients should consult a doctor before starting to walk.
- If you have complaints of numbness, burning, or ulcers in your feet, it is necessary to wear proper shoes and take precautions before walking.
- Patients with diabetic neuropathy should avoid walking long distances.
Benefits of walking are not limited to sugar control only
- Blood sugar is controlled
- Weight loss
- Improvement in cholesterol levels
- Blood pressure is balanced
- Mood is good and stress is reduced
- Sleep quality improves
Diabetes is a disease that can be controlled more by a disciplined routine and regular exercise than by medicine. And walking is the easiest, cheapest, and most effective remedy. By making a habit of walking for 30 minutes daily or walking 6,000 to 10,000 steps, you can not only keep your sugar under control but also make your entire life healthy.
