Step Up Your Health: Walking Your Way to Better Type 2 Diabetes Control Without the Gym

By Type2 Advice - Anna

May 11, 2023

“Walking is man’s best medicine.” - Hippocrates

If you have type 2 diabetes, you know how important it is to keep your blood sugar levels under control. High blood sugar can lead to serious complications, such as heart disease, nerve damage, eye problems, and kidney failure.

But managing type 2 diabetes is not easy. You have to watch what you eat, take your medications, monitor your blood sugar, and go for regular check-ups. And on top of that, you have to find time and motivation to exercise.

Exercise is one of the best ways to lower your blood sugar, improve your insulin sensitivity, and reduce your risk of diabetes-related complications. It can also help you lose weight, lower your blood pressure and cholesterol, and boost your mood and energy.

But what if you don’t like going to the gym? What if you don’t have access to a gym? What if you don’t have the money or time to join a gym?

Don’t worry. There is a simple and effective solution that doesn’t require any equipment, membership, or special skills. It’s something that you can do anytime, anywhere, and at your own pace. It’s something that you probably do every day without even thinking about it.

It’s walking.

Walking is one of the easiest and most accessible forms of exercise for people with type 2 diabetes. In this article, we will explain why walking is so beneficial for your health, how much and how often you should walk, and how to make walking more fun and enjoyable.

Why Walking Is Good for You

Walking has many benefits for people with type 2 diabetes. Here are some of them:

Walking lowers your blood sugar by using up the glucose in your muscles and liver.
Walking improves your insulin sensitivity by making your cells more responsive to insulin.
Walking burns calories and helps you lose weight or maintain a healthy weight.
Walking strengthens your muscles, bones, and joints and reduces your risk of osteoporosis and arthritis.
Walking improves your blood circulation and lowers your blood pressure and cholesterol.
Walking reduces inflammation and oxidative stress in your body, which can damage your cells and organs.
Walking enhances your immune system and helps you fight infections and heal wounds.
Walking boosts your mood and mental health by releasing endorphins and serotonin, which are natural painkillers and antidepressants.
Walking improves your brain function and memory by increasing blood flow and oxygen to your brain.
Walking reduces your stress levels by relaxing your mind and body.

How Much and How Often Should You Walk

The American Diabetes Association (ADA) recommends that people with type 2 diabetes get at least 150 minutes of moderate-intensity aerobic exercise per week. That means about 30 minutes a day for five days a week.

Moderate-intensity means that you are breathing harder than normal but can still talk. You should feel warm and slightly sweaty but not exhausted.

Walking at a brisk pace of about 3 miles per hour (mph) or 5 kilometers per hour (kph) is considered moderate-intensity exercise. You can use a pedometer or a smartphone app to track your steps and speed.

If you are new to walking or have any health problems, start slowly and gradually increase your duration, frequency, and intensity. Talk to your doctor before starting any exercise program.

Here are some tips to help you walk more:

Set a goal for yourself. For example, aim to walk 10,000 steps a day or walk for 30 minutes without stopping.
Make a plan for when and where you will walk. For example, walk in the morning before work or in the evening after dinner. Choose a safe and pleasant route that has sidewalks, shade, benches, water fountains, etc.
Find a walking buddy or join a walking group. Having someone to walk with can make it more fun and motivating. You can also challenge each other and support each other.
Use music or podcasts to keep yourself entertained while walking. You can also listen to audiobooks or learn a new language while walking.
Vary your walking routine. Try different routes, speeds, distances, terrains, etc. You can also add some hills, stairs, or intervals to make it more challenging.
Reward yourself for reaching your goals. Treat yourself to something healthy and enjoyable, such as a massage, a movie, a new outfit, etc.

How to Walk Safely and Comfortably

Walking is generally safe for most people with type 2 diabetes. However, there are some precautions that you should take to avoid injuries or complications.

Here are some tips to help you walk safely and comfortably:

Check your blood sugar before and after walking. If it is too low (below 70 mg/dL) or too high (above 250 mg/dL), do not walk until it is in a safe range. Carry some glucose tablets or juice with you in case of hypoglycemia (low blood sugar).
Wear comfortable shoes that fit well and provide good support and cushioning. Avoid shoes that are too tight or too loose or that cause blisters or corns.
Wear socks that are made of cotton or wool or that wick away moisture. Avoid socks that are too thick or too thin or that have seams or holes.
Wear clothes that are appropriate for the weather and the season. Dress in layers that you can add or remove as needed. Wear bright colors or reflective materials if you walk in the dark.
Warm up before walking by doing some gentle stretches or movements for about 5 minutes. This will prepare your muscles and joints for the activity.
Cool down after walking by doing some more stretches or movements for about 5 minutes. This will prevent stiffness and soreness in your muscles and joints.
Drink plenty of water before, during, and after walking to stay hydrated. Avoid alcohol or caffeine as they can dehydrate you.
Protect yourself from the sun by wearing sunscreen, sunglasses, a hat, etc. Avoid walking during the hottest part of the day (10 am to 4 pm).
Pay attention to your body signals while walking. If you feel any pain, discomfort, dizziness, nausea, shortness of breath, chest pain, etc., stop immediately and seek medical help if needed.

Conclusion

Walking is one of the best exercises for people with type 2 diabetes. It can help you lower your blood sugar levels, improve your insulin sensitivity, and reduce your risk of diabetes-related complications.It can also help you lose weight, improve your cardiovascular health, and boostyour mood and mental health.Walking is easy, accessible, and free. You don’t need any special equipment, membership, or skills to do it. You just need a pair of comfortable shoes, some motivation, and some time to enjoy the benefits of walking. So what are you waiting for? Step up your health and start walking today!

References and further reading

(1) Type 2 diabetes - Symptoms and causes - Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193. (2) Type 2 diabetes - NHS. https://www.nhs.uk/conditions/type-2-diabetes/. (3) Type 2 Diabetes | CDC - Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/basics/type2.html.