As we all are well aware about the importance of walking that how it will reduce obesity and helpful in maintaining the body weight. How it is important for our heart health and for coordinated muscle activity. How it burns out extra calories of body and how improve blood circulation and improve our appetite and also helpful in relieving constipation. Beside all these, there are certain guidelines which should be followed by diabetic patients before starting their walk. Before discussing about the guidelines, we will take a quick look over the benefits of walking for diabetic patients.
BENEFITS OF WALKING FOR DIABETIC PATIENTS
I will like to quote here a news of Pakistani newspaper which stated that” before the arrival of motor cycles in the remote area of Pakistan people were used to cover many miles on foot. They can walk easily. Nobody was diabetic in that area in those days but with the arrival of motorcycles in the area people lessen do walk and now the number of diabetic cases is rising in that area. This reflects the importance of walk in daily life and now we will discuss the benefits of walk for diabetic patients.
Walking is safe for all ages of group and in almost all condition. Walking increase insulin sensitivity due to which cells are enable to utilize blood sugar and use it as energy. Its burns calories and prevent the blood sugar spikes. It’s helpful in managing weight and control body mass index which means that obesity is under control and as we all know that obesity and diabetes has some sort of direct relation. Walking keeps your heart and nervous system healthy which prevent you from anxiety and depression. There is coordinated muscles activity and ease in joints pain. It’s also reducing inflammation and boost your immunity. ONE MOST IMPORTANT POINT IS THAT ” WALKING LOWER DOWN SUGAR LEVEL FOR 24 HOURS AND REGULAR WALKING WILL DEFINATELY MAKE A CHANGE IN PRESCRIBED MEDICATION FOR CONTROLLING SUGAR LEVEL “
GUIDELINES OF WALKING FOR DIABETIC PATIENTS
The guidelines of walking for diabetic patients are as follows,
1. DON’T WALK IMMEDIATELY AFTER MEAL
Why this recommendation is given. The reason behind is that our digestive system is long complicated and complex process. It requires maximum amount of blood supply to carry out digestion for its different functions like for peristaltic movement (a movement which move the process food down to gut), secretion of different juices and for function of different enzymes. If we walk immediately after meal then blood supply will shift from the digestive process towards muscles and joints vigorous activity and this walking slow down digestive process and there will be delay in digestion and food will stay in to gut for more prolong period of time due to less blood supply that digestive tract received. It’s better to walk about 45 minutes after meal to relieve bloating. After 45 minutes, maximum digestion has been completed.
2. WALK DAILY FOR AT LEAST 30 MINUTES AND TRY TO DO BRISK WALK OR LIGHT AEROBIC EXERCISE AND GRADUALLY INCREASE DURATION FOR UP TO 60 MINUTES THE PEOPLE WHO ARE UNDER 20 YEARS SHOULD WALK FOR 60 MINUTES.
Here I will first describe what is aerobic exercise? AEROBIC EXERCISE means ” with oxygen” Its means that your respiratory system will inhale more oxygen from air for the energy required for muscles activity and there will be increase in heart rate and it will keep you hear, circulatory system, brain and respiratory system healthy. Jogging, swimming, walking, outdoor cycling, stairs climbing and jump rope are few examples of AEROBIC EXERCISES.
WHAT IS BRISK WALKING?
Brisk walking is an example of an aerobic exercise. Walking with pace of 100 steps per minutes or 3 or 3.5 miles per hour is called BRISK WALK. In this walk, your heart rate is increase and you can talk with breathlessness but can’t sing.
BENEFITS OF WALKING FOR 30 OR 60 MINUTES
As the guideline said to walk for 30 minutes or 60 minutes with BRISK WALKING OR AEROBIC EXERCISE. WHAT WILL BE BENEFITS OF DOING IT?
The simple benefit is that you can manage your sugar level easily. A 30 minutes’ walk or exercise will burn out around 150 calories and 60 minutes’ walk or exercise will burn out between 200 to 350 calories. So, we can say that BRISK walking is the best tool for managing sugar level.
3. DO RESISTANCE TRAINING TWICE A WEEK FOR 10 MINUTES ONLY
In resistance training, there is work against the force. Weight lifting, strength or toning training are all comes under resistance training exercises. In this exercise, strength of muscles increases against the force or resistance. When you do resistance training then muscle fiber will rupture then these muscles undergo repairing that’s why twice per week is recommended to provide enough time for repairing then there’s ultimately increase in muscle strength. At home, toning exercise are easy to do because only space is required to do it. Toning training includes sits up, push up, squats and plank.
WHAT ARE BENEFITS OF RESISTANCE EXERCISE?
Resistance exercise lower blood sugar level and increase insulin sensitivity. About 50/55 to 100/ 110 calories per 10 minutes are burns depend upon type of resistance exercise.
4. PATIENTS HAVING DIABETIS AND OTHERS HEALTH COMPLICATIONS LIKE HEART PROBLEMS, ARTHRITIS AND DIABETIC RETINOPATHY MUST CONSULT THEIR PHYSICIAN BEFORE STARTING EXCERCISE
The reason is that exercise increase heart rate and muscles activity so caution must be taken with heart or joints problems. For diabetic retinopathy patients increase blood circulation of eye due to exercise can cause bleeding so consultation with physicians is very important.
5. PATIENT WHO ARE ON INSULIN OR TAKING ANTIDIABETIC MEDICINE BEFORE BREAK- FAST MUST CHECK OUT THEIR SUGAR LEVEL PRIOR TO EXERCISE
If sugar level is above 250 mg/dl then don’t do exercise but if your sugar level is below 100mg /dl then take 15 gm of carbohydrate diet such as 1 tablespoonful honey or sugar and wait for 15 minutes. After 15 minutes, check your sugar level again, if it is above 100 mg /dl then do exercise. If not above 100 mg /dl then repeat same procedure again. Exercise decreases blood sugar level and after exercise when you take insulin prior to breakfast then there is chance of hypoglycemia because insulin also start burning out of glucose for energy. Dose adjustment of insulin is required if someone does exercise before taking insulin. In short, to prevent ” low” cautions must be taken.
6. DURING EXERCISE DRINK PLENTY OF WATER
During exercise due to sweating there is loss of fluid and salts and adequate water intake is required for cardiovascular and muscles metabolism. Less water intake will affect body temperature. Proper intake of water minimizes the fatigue due to exercise.
7. PATIENTS WHO ARE NOT ON INSULIN OR NOT TAKING ANTIDIABETIC MEDICINE PRIOR TO BREAKFAST CAN DO EXERCISE WITHOUT CHECKING THEIR SUGAR LEVEL
There are less chances of hypoglycemia unlike guideline no. 5. That’s why there is no need to check sugar prior to exercise.
8. AFTER RESISTANCE TRAINING EAT COMPLEX CARBOHYDRATE LIKE SALAD OR DRY FRUITS
Complex carbohydrates are those carbohydrates which release glucose slowly into blood and not cause spike in blood. Salad, dry fruits, chickpea are few examples of complex carbohydrates.
9. IF YOU TAKE INSULIN THEN DO EXCERCISE AFTER 90 MINUTES
To prevent from the low means to prevent from the drop in glucose level i.e., hypoglycemia conditions. One precaution that must be taken is about blister and cuts which occurred during walking or exercise. As we all know that sugar in blood slow down process of healing of wound and sometimes it became worst. So as soon as possible, attention must be pay towards the cut and blisters to save yourselves from any complicated situations.