How Just Walking More Can Manage and Cure Your Diabetes
Along with a healthy diet, exercise is an integral part of managing and controlling type 2 diabetes. But unfortunately a lot of people are unable to exercise due to paucity of time or money, physical limitations or just fear at the prospect of starting complicated regimes. Walking is an effective solution to all those problems, thus making it an extremely convenient form of exercise.
All you require are just a comfortable pair of shoes, comfortable clothing and a water bottle for hydration purposes. There’s no requirement of an expensive trainer or gym membership, nor do you need to use up importance space in your house with a treadmill or some other contraption. You just require enough space to walk safely and comfortably, that can be anywhere from parks, streets, malls, offices to the comfort of your home. This would help give you better manage type 2 diabetes.
Brisk walking can help you in the fight against diabetes by lowering your blood glucose levels and improving your body’s ability to utilize insulin. It also cuts down the risk of cardiovascular diseases such as heart attacks and strokes, along with the lowering and raising of bad cholesterol and good cholesterol respectively. Walking also helps reduce the stress levels, as well strengthening your bones and muscles. To attain these benefits one must walk at a brisk pace, by really picking up the speed. Brisk walking raises the heart rate and gives your lungs and heart a more holistic workout, as well as burning more calories. You should ideally walk at a brisk pace for at least 30-minutes a day, 5 days a week. For people who find it difficult to cover 30 minutes at a stretch can always break it down to smaller segments and build up their capabilities.
You can also inculcate frequent walking in your life by making certain changes:
- Use a fitness band or any other pedometer to count the number of steps you take in a day. From the base count you can add 2000 extra steps, and an additional 500 steps every week or two to keep it challenging
- If you have a pet, then you can take them out to play or for a walk to a park .
- Climb the stairs wherever possible rather than taking an escalator (you can walk up the escalator if you find it uncrowded) or an elevator.
- You can walk between TV commercials
- At work you can take a 5 minute break every 45 minutes to stretch and walk around.
- Park as far as possible from your office in order to ensure you’re getting maximum steps on your way from and to your car. Park at the far end of every parking lot.