How To Get Started Walking For Your Diabetes
Do you know people with diabetes are vulnerable to complications like kidney failure, nerve damage and blindness? Whether you have diabetes or are on the verge of developing it, taking precaution and figuring out what adaptation in lifestyle can work best for you is imperative to live a healthy life. Study after study demonstrates how critical walking and exercises are for type 2 diabetes patient’s optimal health condition. The role of it in maintaining steady blood sugar and body weight cannot be put aside. American College of Sports Medicine and the American Diabetes Association recommended the thirty-minute walk five days a week to manage diabetes. It will help you to live life to its fullest. However, before this, it is better to consult a health care team to know if walking is a suitable physical activity for you and what precautions are needed for the individual adjustment to your diet or medications. The walking goals should be 30 minutes at a brisk pace of 16 to 20 minutes per mile.
6 walking mistakes you should avoid
Walking the right way is vital as it gives you a better health and fitness attitude. In contrast to this, walking the wrong way can lead to injury or can waste effort.
- Not every walking shoe is good for you; walking shoes should be lightweight with enough support and cushioning and should be flexible enough so your foot will not have to struggle every time as your foot rolls through the step.
- Do not keep your arms still while you walk. It is essential to move your arms to counterbalance your feet movement, and if you keep the arms straight and stiff, they become more like a pendulum. Also, when you keep your arms down while walking, you may notice your hands will swell a bit, especially in the warm weather.
- As we have told you earlier, it is a mistake not to use arms while walking, but wild arm motion can also be a mistake! The best way is to keep the body close to elbows and swing your arms mostly back and forth as your arms come forward; they should go no further than your chest.
- Hanging the head down or starting at feet while you walk is also a mistake you should avoid. Distracted walking where you use mobile can lead to different problems, especially your neck, back, and shoulder issues. The best way is to keep your head up with eyes focused on the street and also avoid dodgy doo-doo mistakes.
- Clothes matter when it comes to exercise or to walk. It is essential to wear the right and comfortable clothes to not end up clammy or sweaty in any weather.
- Drink a glass of water every hour of the day to stay hydrated. Not drinking enough water before the walk is also a mistake that you should consider avoiding, and during the walk, at least drink a cup of water every 20 minutes. Be sure to drink water, never caffeinated beverages, as they make you thirstier.
How to get started with walking
Make some warm up moves like losing your shoulders and neck with the help of a few shrugs along with shoulder curlers. Also, loosen up legs by marching in place for a minute. Adjust the posture before you start. The correct posture is critical to get the optimum result from the walk. Take a moment and get yourself into the proper walking posture. Stand forward, avoiding all the mistakes discussed above, keep eyes on and chin parallel to the ground. Walk at a leisurely pace at the beginning to get the blood to your muscles and continue to tweak your walking posture. A leisurely pace is steady and allows you to carry an entire conversation without heavier breathing. Now, it is time to engage yourself at a brisk pace for twenty-five minutes. Here it would be best if you moved arms faster to coordinate with steps. A brisk walking pace is one where you move faster but can manage to speak a sentence. Also, finish the walk by starting at a leisurely pace.
How does walking enrich your life
You can reap many health benefits if you make walking a priority. It also enriches your life in countless ways. You can explore the environment around you, and you come to know that you do not walk the same way twice. Every time you walk, you will notice new things. Bringing your family or friend can be fun as walking with your loved ones allows you to connect with them. Many health experts suggest walking instead of driving for groceries or going to work if it is not that far for better health conditions. It will also allow you to stay healthy, and you will not have to spend money on gyms, personal trainers and physicians. If it is hard walking for fifteen to thirty minutes in the morning, you can do it in a work break. You should also find pleasant places to walk, look for greenways or pedestrian streets to make your walking more joyous.
Long-term effects of diabetes
The long term effect of diabetes can prompt many health-related problems. For instance, large blood vessels of the heart will start damaging and most of the time, diabetes triggers macrovascular complications. You should know that minor damage to any blood vessel can lead to blindness and kidney failure. Diabetes can affect every part of the body, including teeth and gums, sexual organs, the digestive system and skin. Living with diabetes type 1 or 2 can cause stress, anxiety and depression. In case you are going through a stressful period, It will help if you discuss it with your doctor or personal training coach for immediate help.
When you sit consistently for an hour, you escalate the risk for cardiovascular diseases and diabetes. There are many apps that remind you to stay active and move if you are sitting still for an extended duration. When you log 10,000 steps per day, it is more likely you stay active – you will achieve the recommended level of physical activity conveniently and reduce the effects of being ineffective. You can either wear a pedometer or activity app on your cellphone to measure your walking steps.