Walking tips to control blood sugar for diabetics

Walking for 30-45 minutes a day, five days a week, improves blood sugar control and reduces the risk of complications in people with type 2 diabetes, according to research published in the Indian Journal of Diabetes.

Bi quyet di bo de kiem soat duong huyet danh cho benh nhan tieu duong hinh anh 1 Walking helps improve blood sugar control . (Source: hindustantimes)

Walking is a form of exercise that helps improve cardiovascular health, reduce stress and improve mood in people with diabetes.

Here are some fun tips on how to walk for diabetics, recommended by experts.

Making healthier lifestyle changes is one of the most effective ways to control diabetes and avoid its complications.

Walking every day, whether at a moderate or vigorous intensity, helps improve blood sugar control in people with type 2 diabetes. According to The Hindustan Times, several studies have demonstrated the positive effects of physical activity on blood sugar regulation.

Regular physical activity needs to be combined with a balanced diet, medication and blood sugar monitoring, for people with diabetes to have the best treatment results.

Although health experts only recommend that diabetic patients walk for 30-45 minutes a day, there are actually numbers that they should follow to better control the disease.

“Around 10,000 steps a day would be more helpful for patients. But it is important to focus on the duration and intensity of exercise, to control blood sugar effectively,” shares Dr. Rahul Chirag, Consultant - Internal Medicine, CARE Hospital, Hi-Tec City, Hyderabad, India .

Start with 5000 steps

According to Dr Priyanka Khanna, Consultant, Women's Health at Cloudnine Hospital, Punjabi Bagh, New Delhi, walking is a very effective form of exercise that offers numerous health benefits to everyone, especially those with diabetes.

She said that vigorous walking will help the average person control weight gain and increase cardiovascular endurance, leading to a reduced risk of diabetes. She cited the American College of Sports Medicine and the American Diabetes Association as saying that walking for 30 minutes at least five days a week will help control the risk of type 2 diabetes.

The goal should be to get at least 10,000 steps in each walk. But realistically one can start by walking at least 5,000 steps a day.

Break down your workouts to achieve your goals

Nithya Abraham, a physician in the Department of Endocrinology and Diabetes at Amrita Hospital, Kochi, says there are different types of exercise, including aerobic and anaerobic.

Among them, walking is the easiest to do. Walking at least 10,000 steps a day is ideal for diabetics. If you have difficulty walking continuously to achieve the above goal, you can absolutely divide your exercise into several times a day.

For example, they can walk for 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes in the evening. However, Nithya Abraham still advises patients to seek medical advice before undertaking any exercise.

Benefits of walking with

According to Dr. Rahul, a recent study published in the Indian Journal of Endocrinology and Metabolism found that walking 30 to 45 minutes a day, five days a week, improved blood sugar control and reduced the risk of complications in people with type 2 diabetes.

Another study conducted by the India Diabetes Prevention Programme (IDPP) demonstrated that lifestyle interventions, including regular physical activity such as walking, reduced the incidence of diabetes by 26% in high-risk individuals in India.

The Indian Council of Medical Research (ICMR) and the World Health Organization (WHO) also recommend that adults should participate in moderate-intensity aerobic sports-like activities for a total of 150 minutes per week.

This can be achieved through activities such as brisk walking, cycling, swimming or dancing, with walking being a convenient and accessible option for many people.

However, Rahul also noted that diabetics should combine walking with strength training exercises for better results. According to him, they should do strength training at least 2 days a week to improve their fitness as well as insulin sensitivity./.

Phu Thuy (Vietnam+)

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