As we all are well aware of the importance of walking how it reduces obesity and helps in maintaining body weight. It is important for heart health and coordinated muscle activity. Walking burns extra calories, improves blood circulation, enhances appetite, and helps relieve constipation.
Besides all these, there are certain guidelines that should be followed by diabetic patients before starting their walk. Before discussing the guidelines, let’s take a quick look at the benefits of walking for diabetic patients.
BENEFITS OF WALKING FOR DIABETIC PATIENTS
I would like to quote a piece of news from a Pakistani newspaper which stated that “before the arrival of motorcycles in remote areas of Pakistan, people used to cover many miles on foot. They could walk easily. Nobody was diabetic in those days, but with the arrival of motorcycles, people reduced walking and now the number of diabetic cases is rising in those areas.”
This reflects the importance of walking in daily life. Now, we will discuss the benefits of walking for diabetic patients.
Walking is safe for all age groups and in almost all conditions. Walking increases insulin sensitivity, enabling cells to utilize blood sugar and use it as energy. It burns calories and prevents blood sugar spikes. It helps in managing weight and controlling body mass index, which means obesity remains under control and as we know, obesity and diabetes are directly related.
Walking keeps your heart and nervous system healthy, helping to prevent anxiety and depression. It improves muscle coordination and eases joint pain. It also reduces inflammation and boosts immunity.
One very important point is that “walking lowers blood sugar levels for 24 hours, and regular walking will definitely bring changes in prescribed medications for controlling sugar levels.”
GUIDELINES FOR WALKING IN DIABETIC PATIENTS
1. DON’T WALK IMMEDIATELY AFTER A MEAL
Why is this recommendation given?
The reason is that digestion is a long and complex process requiring a maximum blood supply to carry out different digestive functions such as peristaltic movement (the process that moves food down the gut), secretion of juices, and enzyme activity.
If we walk immediately after a meal, blood supply shifts from the digestive system to the muscles and joints, slowing down digestion. Food remains in the gut for a longer time due to reduced blood flow to the digestive tract. It’s better to walk about 45 minutes after a meal to relieve bloating. After 45 minutes, most digestion has been completed.
2. WALK DAILY FOR AT LEAST 30 MINUTES AND TRY TO DO BRISK WALKING OR LIGHT AEROBIC EXERCISES. GRADUALLY INCREASE THE DURATION UP TO 60 MINUTES. PEOPLE UNDER 20 YEARS SHOULD WALK FOR 60 MINUTES.
What is aerobic exercise?
Aerobic exercise means “with oxygen.” It involves your respiratory system inhaling more oxygen for the energy required by muscles during activity. It increases heart rate and keeps the heart, circulatory system, brain, and lungs healthy. Examples include jogging, swimming, walking, outdoor cycling, stair climbing, and jumping rope.
What is brisk walking?
Brisk walking is an aerobic exercise. Walking at a pace of about 100 steps per minute or 3 to 3.5 miles per hour is called brisk walking. In this type of walking, your heart rate increases you can talk but feel breathless and cannot sing.
Benefits of walking for 30 or 60 minutes
As the guideline suggests, a 30-minute or 60-minute brisk walk or aerobic exercise helps manage blood sugar levels effectively.
A 30 minute walk burns around 150 calories, while a 60 minute walk burns between 200 to 350 calories. Therefore, brisk walking is an excellent tool for managing blood sugar levels.
3. DO RESISTANCE TRAINING TWICE A WEEK FOR 10 MINUTES ONLY
In resistance training, you work against force. Weight lifting, strength training, or toning exercises all fall under resistance training. During this exercise, muscle fibers rupture and then repair, which increases muscle strength.
Doing resistance training twice a week is recommended to allow enough recovery time for muscle repair. These exercises are easy to do at home and only require some space. Examples of toning exercises include sit-ups, push-ups, squats, and planks.
Benefits of resistance exercise
Resistance exercise lowers blood sugar levels and increases insulin sensitivity. About 50 to 110 calories are burned in 10 minutes, depending on the exercise type.
4. PATIENTS WITH DIABETES AND OTHER HEALTH COMPLICATIONS LIKE HEART PROBLEMS, ARTHRITIS, OR DIABETIC RETINOPATHY MUST CONSULT THEIR PHYSICIAN BEFORE STARTING EXERCISE
Exercise increases heart rate and muscle activity, so caution is required for those with heart or joint problems. In diabetic retinopathy, increased blood circulation to the eyes during exercise may cause bleeding. Therefore, consulting a physician is very important.
5. PATIENTS WHO ARE ON INSULIN OR TAKING ANTIDIABETIC MEDICINE BEFORE BREAKFAST MUST CHECK THEIR BLOOD SUGAR LEVEL BEFORE EXERCISE
• If the blood sugar level is above 250 mg/dL, avoid exercising.
• If it’s below 100 mg/dL, take 15 g of carbohydrates (such as one tablespoon of honey or sugar) and wait 15 minutes. Then check again.
• If the level rises above 100 mg/dL, you can exercise. If not, repeat the same procedure. Exercise decreases blood sugar levels, and when you take insulin before breakfast, it can further lower glucose, increasing the risk of hypoglycemia. Dose adjustments may be needed for those exercising before insulin.
In short, precautions must be taken to prevent “low” blood sugar.
6. DURING EXERCISE, DRINK PLENTY OF WATER
During exercise, sweating leads to the loss of fluids and salts. Adequate water intake is essential for cardiovascular and muscle metabolism. Dehydration affects body temperature regulation and increases fatigue. Proper hydration helps maintain stamina and performance.
7. PATIENTS WHO ARE NOT ON INSULIN OR NOT TAKING ANTIDIABETIC MEDICINE BEFORE BREAKFAST CAN EXERCISE WITHOUT CHECKING THEIR SUGAR LEVEL
There are fewer chances of hypoglycemia, unlike in guideline number 5. Hence, checking blood sugar before exercise is not necessary for these individuals.
8. AFTER RESISTANCE TRAINING, EAT COMPLEX CARBOHYDRATES LIKE SALADS OR DRY FRUITS
Complex carbohydrates release glucose slowly into the blood and prevent sugar spikes. Examples include salads, dry fruits, and chickpeas.
9. IF YOU TAKE INSULIN, EXERCISE AFTER 90 MINUTES
This helps prevent hypoglycemia (low blood sugar). Another precaution is to watch for blisters or cuts that may occur during walking or exercise. As high blood sugar slows wound healing, immediate attention to cuts or blisters is necessary to avoid complications.
FAQs
1. How long should a diabetic person walk daily?
Diabetic patients are advised to walk at least 30 minutes a day, gradually up to 60 minutes. Brisk walking offers better glucose control and cardiovascular benefits.
2. When is the best time for diabetics to walk?
Ideally, walk 45 minutes after a meal to support digestion and manage post-meal blood sugar levels. Avoid walking immediately after eating.
3. Can walking replace diabetes medication?
Walking helps regulate blood sugar and may reduce medication needs over time, but it should not replace prescribed medicines. Always consult your physician before making changes.
4. Why is checking blood sugar important before exercise?
Patients on insulin or antidiabetic medicines must check blood sugar to prevent hypoglycemia (low sugar). Exercise further lowers glucose levels, so precautions are essential.
5. What type of exercise is safest for diabetic patients?
Brisk walking and light aerobic exercises are safest. Resistance training twice a week also helps improve insulin sensitivity and muscle strength.
6. What should diabetic patients eat after walking or exercise?
After exercise, eat complex carbohydrates such as salads, dry fruits, or chickpeas to maintain stable glucose levels.
7. Should people with diabetic complications exercise?
Yes, but with caution. Those with heart disease, arthritis, or diabetic retinopathy should consult their doctor before starting any exercise program.
DISCLAIMER
This article is for educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or physician before making any changes to your exercise or medication plan, especially if you have diabetes or other health conditions.
CALL TO ACTION
Take charge of your diabetes today start with a simple step: a daily walk. Regular walking not only helps control blood sugar but also improves heart health, mood, and energy levels.
Begin your walking routine and track your progress you’ll feel the difference in just a few weeks.
REFERENCES
1. Colberg, S. R., et al. (2016). Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079.
2. Bird, S. R., & Hawley, J. A. (2017). Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport & Exercise Medicine, 2(1), e000143.
3. American Diabetes Association. (2024). Being Active: Exercise and Type 2 Diabetes. www.diabetes.org
4. Pedersen, B. K., & Saltin, B. (2015). Exercise as medicine evidence for prescribing exercise as therapy in 26 different chronic diseases. Scandinavian Journal of Medicine & Science in Sports, 25(S3), 1–72. 5. Harvard Health Publishing. (2022). Walking: Your steps to health. Harvard Medical School.