You don’t need a fancy gym membership or expensive equipment to help manage your diabetes through exercise. All you need are some comfy shoes, a sidewalk, and maybe a friend or two to keep you company.
Just take a walk.
A recent study by the Centers for Disease Control and Prevention (CDC) found that a brisk walk on a regular basis can lengthen the lives of people with diabetes. Walking also improves insulin effectiveness, lowers blood sugar and reduces the risk of heart disease.
CDC researchers studied 2,896 adults with diabetes for eight years to determine the long-term impact of walking and discovered some exciting benefits:
- Walking lengthened people’s lives regardless of age, sex, race, body type, length of time since diagnoses, and the presence of complications or physical limitations.
- People with diabetes who walked at least two hours a week lowered their mortality rate from all causes by 39 percent.
- Walking three to four hours a week reduced mortality from all causes by 54 percent.
You don’t have to be a speed walker or in great shape. A moderate-intensity walk will give you the same benefits as a more intense level of walking.
A few extra steps
Before you put on your shoes and head down the block, take a few extra precautions. Because of reduced blood flow, diabetes makes the skin on your feet more vulnerable to ulcers and other problems. Protect your feet by wearing polyester-blend socks to keep them dry. Make sure your shoes fit properly and are suited to the task. Silica gel or air midsoles may also help keep your feet healthy.
Check your feet before and after you exercise for potential problems, such as blisters. These can lead to ulcers if untreated.
Make sure you’re drinking enough fluids. Some medications make you more susceptible to dehydration, which can impact blood sugar and heart function. Drink a glass or two of water before you go on your walk and drink another glass when you get home. This is especially important on warm days. Better yet, take a water bottle with you on your walk in case you get thirsty.
Hit the bricks
If you haven’t gone for a walk in a while, start slowly. You may want to walk for only a few minutes at first and build up gradually from there. The good news is that you don’t have to do all your exercise at one time. You can exercise in shorter, more-frequent sessions. If 30 minutes of brisk walking at once is too much, three 10-minute walks throughout the day will do your body just as much good.
Before you start any exercise program, consult your doctor.