by Justin Fowler-Lindner, a former EMT turned health writer
Walking is a wonderful low-impact exercise and believe it or not it can even help treat diabetes. With that said, there’s some important things you should know before you make walking a regular part of your daily routine.
Here’s what you need to know about walking and diabetes:
Health Benefits of Walking for Diabetes
When it comes to diabetes, nothing is more important than blood glucose. Just like Goldilocks and the Three Bears, it can’t be too high or too low… it has to be juuust right!
Fortunately, walking helps lower blood sugar levels, especially if you take insulin. If you have type 2 diabetes, walking helps balance hormones throughout the body and keeps your diabetes symptoms in check.
Walking for just 30 minutes a day can have the following health benefits:
- Improves heart health and cardiovascular fitness: People with diabetes have an increased risk of heart disease, but walking lowers blood pressure and improves circulation.
- Weight management: Walking burns calories and promotes weight loss, which reduces several risk factors associated with diabetes.
- Supports mental health: People with diabetes are more likely to battle with anxiety and depression. Luckily, walking is great for mental health!
- Strengthens bones and improves balance: The more you walk, the stronger your bones will be. At the same time, your balance and coordination will improve and you’ll be less prone to silly injuries like stubbing your toe to twisting your ankle.
- Better glucose control: This can’t be stressed enough! Walking helps the muscles absorb blood sugar and keeps glucose levels in check.
Before you slip on your walking shoes, there’s one very important secret that you need to know:
A 15-Minute Walk After Meals Is All It Takes!
Going for a short 15-minute walk after meals works wonders for blood sugar control. When you eat, blood sugar increases, and post-meal blood sugar is a key risk factor for type 1 diabetes, type 2 diabetes, pre-diabetes, gestational diabetes and cardiovascular disease.
The good news is that walking after you eat lowers post-meal blood sugar. A recent study published in the journal Diabetes Care found that three short walks a day after each meal is one of the best things you can do for blood sugar control.
In the study, participants spent three 48-hour periods in identical living environments with standardized meals and continuous blood tests. Researchers found that taking three 15-minute walks a day after each meal was just as effective as one 45-minute walk.
But if you don’t have time to squeeze in a walk after breakfast or lunch, that’s okay, just make sure to walk after dinner. The evening meal is usually the largest and walking afterwards can significantly lower 24-hour glucose levels.
So how exactly does walking work its magic?
The muscle contractions that happen during walks are immediately effective at lowering post-meal blood. The fact of the matter is the human body was born to walk! Too much sitting, on the other hand, leads to inactive muscles, promotes insulin resistance, and raises blood sugar. Yikes!
So, get up from the dinner table, tie on those walking shoes and take a stroll! It’s one of the best things you can do for blood sugar.
How to Make Walking a Part of Your Everyday Routine
Now that you know how important walking is for diabetes, it’s time to put one foot in front of the other. Depending on where you’re at with your diabetes, you might not be ready for long walks on day one. Slow and steady wins the race!
Here’s a few helpful tips to make sure you stay safe and pain-free:
- Start slow: Take it easy at first and limit your walks to just 5 to 10 minutes for the first few days — that way you’ll reduce the risk of injury and prevent soreness.
- Increase gradually: Once you know how your body responds, you can add another 5 to 10 minutes each day. Before long, you’ll be able to go on three 15-minute walks a day with ease.
- Count your steps: Use a pedometer like a Fitbit to track how many steps you take each day. It’s a fun way to stay motivated and watch yourself improve.
- Change locations: Walking the same route everyday can get boring. Keep it interesting by exploring new areas, like different neighborhoods, nearby school tracks, community centers, trails, and even shopping malls if you’re in a cold climate.
- Walk with a friend: Keep yourself company and walk with a friend! Walks are a great opportunity to catch up with loved ones. You may even be able to find local walking clubs through your neighborhood community center or on online forums.
Foot Care for Folks with Diabetes
Foot health is important for anyone with diabetes. As diabetes progresses, it can lead to poor circulation in the feet and legs, as well as numbness and tingling. Plus, you may be more likely to get blisters and abrasions. Worst of all, these injuries can take longer to heal due to the low blood flow in the extremities.
Luckily, there’s plenty you can do to protect your feet with the right footwear:
- Go shoe shopping at a store that specializes in running and walking shoes.
- Ask the staff for recommendations on walking shoes with extra cushioning.
- Wear shoes that fit comfortably and have a little extra room in the toe area so that your toes, heels, and ankles don’t rub.
- Find shoes that are on the flatter side and have less of an incline from the heel to the ball of the foot.
- Flexible shoes are better than stiff, rigid ones because they allow the feet to move more naturally.
- Lace up your shoes all the way to the top to prevent your feet from sliding around.
- Wear moisture-wicking socks to keep your feet cool and dry. Regular cotton socks, on the other hand, tend to bunch up, retain moisture, and are more likely to cause blisters.
You don’t have to spend an arm and a leg to find a healthy pair of walking shoes, but try to keep these tips in mind as you shop around.
Last but not least, consult a podiatrist before you make walking a regular part of your routine. Chances are, they’ll have some more helpful tips to keep your feet in tip-top shape.
It’s also a good idea to speak to your primary care physician as there may be other factors to consider like any medications you’re taking and your overall fitness level. More likely than not, though, they’ll be excited to hear that you want to walk more.
You’ll be amazed at how great you feel when walking is a part of your daily routine!
