Walking is one of the simplest and most effective ways to start a healthier lifestyle. It can also be a powerful tool in helping to control diabetes.
Dr. Marni Armstrong, a kinesiologist at the University of Calgary (Canada), said many studies show that walking can bring significant health benefits, including better blood sugar control for people with diabetes.
Research shows that whether you have diabetes or not, being inactive puts you at much higher risk of heart disease, adds expert Marni Armstrong, according to Diabetes Canada .
In particular, for people with diabetes, there are 3 times when walking reaps maximum benefits.
Walking in the morning has many health benefits, especially helping to control blood sugar levels and reduce the risk of diabetes.
Diabetes and Brisk Walking
According to research published in the British Journal of Sports Medicine, walking at a fast pace reduces the risk of diabetes. The results showed that walking at a speed of 3.2 to 5 km/h or brisk walking reduced the risk of diabetes by 15%, compared to walking at a normal speed of less than 3 km/h. In particular, walking faster than 6.4 km/h reduced the risk of diabetes by up to 39%.
Brisk walking helps diabetics as follows:
- Better insulin use.
- Reducing stress is a factor that can affect blood sugar.
- Increase endurance, burn excess calories and make your heart healthier, the faster you walk the better.
- Low risk because low impact, easy on joints.
- May help improve sleep .
Morning walk for diabetes
A brisk walk in the morning has many health benefits, especially helping to control blood sugar levels and reduce the risk of diabetes. Doctors recommend morning walks to treat diabetes.
A 30-minute morning walk helps maintain healthy blood sugar levels and insulin control in type 2 diabetes.
Regular morning walks help control blood sugar by regulating insulin and glucagon levels in the body. Walking allows the muscles to use more glucose and helps burn excess fat, while also improving body mass index.
Walking after meals aids digestion and stabilizes blood sugar levels
Walking after meals with diabetes
Meanwhile, walking after meals aids digestion and stabilizes blood sugar spikes.
Just a 2-minute walk after a meal can help aid digestion and balance out spikes in blood sugar. According to research published in the research journal Springer Nature , a 2-minute walk after a meal can help stabilize blood sugar. The study also found that the best time to walk is within 60 to 90 minutes after eating, when blood sugar levels are typically at their highest.
A few short walks in your spare time is great too.
Research has also shown that regularly taking short breaks during work can help people with diabetes lower their blood sugar levels and reduce the risk of complications, according to Diabetes UK.
What should diabetics pay attention to when walking?
Diabetics who are taking medication should check their blood sugar levels before, during and after walking. They should also carry their medication with them to prevent hypoglycemia, and let a loved one know what medication they are taking, according to Diabetes UK.
If you walk briskly for more than an hour, you may need a snack of a slice of whole-grain bread, a box of unsweetened yogurt or half a banana.
Source: https://thanhnien.vn/bac-si-chi-ra-3-thoi-diem-di-bo-cuc-tot-cho-nguoi-benh-tieu-duong-185241202225253194.htm
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