2.7.2 - Walking
Walking is good for your health in general but for diabetics it is an essential factor in a number of ways. It is low impact, so it will not stress your organs or joints, but it is high enough to reduce your diabetes risk factors and helps to keep your bones strong.
All it takes to keep fit is a short walk - about 30 minutes - five times a week. If you walk to work or back or got off the bus a couple of stops earlier, or parked the car slightly further away, that is easily achievable, even in a busy week.
Don't stop exercising if you get muscle soreness in the beginning, it will disappear as you exercise regularly. Stop exercising if you experience severe pain and swelling.
If 30 minutes activity is too difficult or you don't have enough time, break it up into shorter intervals. For instance, walk for 15 minutes in the morning and work in the garden for 15 minutes later. Properly warming up is crucial. Try gentle walking or stretching exercises before beginning your main activity. Always cool down after exercising. Spend 10 minutes performing a low impact activity like stretching or gentle walking.
All exercise relieves stress and walking is no exception. It is well known that contact with nature also helps stress, so if you combine the two with a walk in the park or the country, you have the perfect way to spend half an hour. Whereas 30 minutes in a sweaty gym, after trying to find a place to park, waiting for other people to get off the exercise bike, and discovering you have left your towel, may raise rather than lower your blood pressure.
Start Walking
If you are unfit or overweight, start walking at a gentle but consistent pace at which you feel comfortable. However it is a brisk walk that does the trick, so work up to that as soon as you can. You should feel your heart rate increase gradually, and you should be slightly out of breath but still be able to carry a conversation.
As you Improve your fitness, find some gentle slopes to walk up, as a gradient of any kind makes your heart work harder. Always go at a pace that you find comfortable, and try to lengthen the distance you walk each time to increase your stamina and fitness.
What to Wear
If you are only walking a short distances round the block or park trainers are fine, although they won't be waterproof of course. They just need to be comfortable and have shock absorbent soles especially if you are walking on pavements. Make sure you take care of your feet, check for blisters and cuts.
Choose a comfortable time of day to exercise, not too soon after eating or when the air temperature is too warm. Wear shoes that are comfortable, provide good support and don’t cause blisters or calluses. When exercising outside, wear lighter clothing than the weather would ordinary dictate. In cold weather, wear several layers of clothing. The extra layers help to trap your body heat, and they are easy to shed if you get too warm.
Don't stop your fitness program; the benefits begin to diminish in two weeks and disappear in two to eight months. If you have existing health problems, contact your physician before beginning any vigorous physical activity. Sometimes, restrictions might have to be placed on the level of your participation.
It might be too ambitious to say that walking can change your health, your mood, your weight and maybe your social life, and all from putting one foot after another. What could be easier?
This may however be the opportunity to make a more radical change to your lifestyle and start up an activity that you had been meaning to do for years.
Next Page - 10,000 Step Walking Plan
