Since you are reading this article on a website about living with diabetes, I’m sure you know the importance of exercising regularly. You might think of exercise as something difficult that requires lots of time, effort and planning. That may be true for the athletic types, but what if I told you that simply going for a walk after dinner is a great way to exercise and control your blood sugar? It’s also great for your mental health as well!
Walking is exercise
You may not think so, but if you walk at a good pace and your heart rate is elevated, you are exercising! The heart rate elevation is key here. Anything above baseline (what we call your resting heart rate) will be taxing to some extent. You don’t even have to push your pace hard to get a measurable benefit. A medium-speed stroll will burn five times more calories than sitting. It will strengthen your heart and lungs and help improve your digestion, bone strength and blood pressure levels, in addition to many other health benefits.
Walking for people with diabetes
If you have type 2 diabetes, walking in general – especially after meals – has a couple of added benefits. First, it improves your blood sugar levels after eating, which helps moderate the post-meal spike people often experience. In addition, it can improve your long-term blood sugar control, which may help delay the development of diabetes complications.
Since walking does not require any special equipment or clothing, and you can do it anywhere, it’s the easiest way to get exercise into your daily schedule. Now, let’s talk about how to get regular walks into your routine.
Want to do something regularly? Build a habit!
Our lives are directed by our habits. These are regular behaviours that you don’t really think about, you just do them. This includes activities such as getting dressed in the morning, making and drinking your coffee or tea, always reading the newspaper sections in the same order, and so on. Many of us don’t enjoy the physical stress of exercise, especially if we don’t do it regularly enough to make it easy and have not built a regular routine for it.
To get over this initial hurdle, pick a time to go on regular walks. I recommend starting after your supper. Our evening meal is usually our biggest, and we often have a short break following that is perfect for a walk around the block.
Another popular time for a walk is first thing in the morning. Grab a coffee, put on your walking shoes and head out the door! This way, you get your exercise in before the day starts. You’ll have fewer distractions, fewer reasons to not do it and you can check it off the list!
If you work an office job and get a full hour for lunch, there is a good chance you’ll have at least 15 minutes free after you eat. Why not help regulate your blood sugar by going for a walk around the block with your co-workers? Lunchtime walks are great for people who have little time in the morning or evening due to long commutes or family obligations. Make sure you have a comfortable pair of shoes available, though. Walking in office footwear is definitely not advisable.
How to get started and what to watch out for
If you don’t walk a lot now, but want to get started, it is important to ease into it. Whether you have diabetes complications or not, the body takes time to get used to exercise, especially if you do it every day. To err on the cautious side, start with just 5 to 10 minutes of walking at a moderate speed. This may not seem like a lot, but it gives you a chance to assess how you respond. Ten minutes of walking is 1,000 steps. For some, this may double their current daily total. That’s a big increase!
If you go for an occasional walk now and can handle longer times, go for it. The idea is to make sure that you don’t overload any part of your body. Common parts that start to ache if you overdo it are the feet, knees and low back. If a week or two into your program you wake up achy, taking a day or two off is not a bad idea.
Here’s a program for someone who doesn’t do any sustained walking right now but wants to get started:
I think you get the idea. Add a couple of minutes per day every week. It might seem that you are progressing very slowly, but by week 4, you are walking for a total of 81 minutes. That’s a big increase from zero! It is also important to take a rest if you need it. If you carry more weight, have complications or just haven’t done any exercise for a while, you may not be able to complete your attempted walk in one go. That’s not a problem. Take a couple of minutes to rest and carry on.
The pattern above is just a suggestion, though. If you can start off with a higher daily limit, go for it. If you need to start with just 5 minutes a day, that is totally okay too. Everyone has a different baseline. The ultimate goal, if it can be accomplished, is to aim for at least 30 minutes of moderate-intensity walking most days of the week.
Walking with diabetes
- It is important to check your blood sugar levels before and after walking to understand how it affects you. If your walks extend over 20 minutes, it is a good idea to check it halfway through the walk, as well.
- Be prepared for a low blood sugar episode by carrying glucose tablets or a snack with you until you figure out your patterns. If you are prone to hypoglycemic episodes, it’s a good idea to team up with a friend or family member on your walk who can offer assistance if necessary.
- Make sure you wear comfortable shoes and socks, especially if you are dealing with neuropathy. Pay close attention to your feet; foot issues are very common in people who start a walking program, and living with diabetes increases the risk of these issues.
- Mix it up! To prevent boredom and keep your walks interesting, vary your routes, explore different neighborhoods or parks, or listen to music, podcasts or audiobooks while walking.
Drink plenty of water before, during and after your walks to stay hydrated, especially if you’re walking in hot or humid conditions.
Before starting any exercise regimen, especially if you have diabetes, it’s essential to consult with your diabetes healthcare team. They can provide personalized recommendations based on your health status and any potential complications.
