Diabetes is a common yet serious health problem nowadays. It’s a condition where the body’s blood sugar levels become uncontrolled, which can lead to many other health issues.

But did you know that simple daily walking can be your biggest helper in controlling this disease? Let’s find out the right time, duration, and method of walking for individuals with diabetes, so you can lead a healthy and energetic life.

Walking a Simple and Effective Weapon Against Diabetes

Walking is an exercise that is not only inexpensive and easy but also highly effective in controlling diabetes. It not only helps regulate blood sugar levels but also increases insulin sensitivity and reduces the risk of heart disease. Regular walking helps maintain weight, reduces stress, and improves overall health. But the question is, how can it be done correctly?

How Long Should You Walk Every Day?

For diabetic patients, brisk walking for 30 to 45 minutes daily is considered most beneficial. This time can be completed at once or divided into smaller walking segments of 10-15 minutes, three times a day. Experts say that walking at least 5 days a week is ideal. If you’re starting, gradually increase the time and pace. For example, begin with a 15-minute light walk in the first week and then gradually increase it to 45 minutes. This will allow your body to adapt and reduce the risk of fatigue.

What is the Right Time to Walk?

For diabetic patients, walking after meals is particularly beneficial. Especially after dinner, a light walk of 15 to 30 minutes helps prevent a rapid rise in blood sugar. Avoid walking immediately after meals; allow at least a 30-minute gap. Walking on an empty stomach in the morning can be a good option, but if you take insulin or your blood sugar levels are already low, it’s advisable to have a light snack like a fruit or biscuit before morning walks. This ensures your blood sugar levels remain safe.

The Right Way to Walk

Brisk walking means walking at a pace where your breathing is slightly faster, but you can still talk. While walking, keep your back straight, shoulders relaxed, and arms swinging naturally. Choosing the right shoes is also extremely important. Supportive and comfortable shoes from brands like Adidas, Nike, or Puma will protect your feet from injury and make walking more enjoyable. If you walk in a park or an open field, choose a soft ground or grassy area, as it puts less strain on the joints.

Additional Benefits of Walking

Walking is not limited to diabetes control. It also improves your mental health. Daily walking reduces stress, improves sleep quality, and makes you feel more energetic. Additionally, it keeps your heart healthy and helps control obesity, which is a major challenge for diabetic patients.

Precautions and Advice

Consult your doctor before starting any walking regimen, especially if you are taking insulin or other medications. Always keep a water bottle and some snacks with you so you can quickly eat something if your blood sugar levels suddenly drop. Also, dress according to the weather and walk in the morning or evening during summer to avoid sun and heat.

Controlling diabetes is not a difficult task if you adopt the right lifestyle. Walking is a step that not only controls your blood sugar levels but also leads you toward a healthy and happy life.

Disclaimer: The information provided in this article is for general advice. Consult your doctor before starting any exercise or making changes to your daily routine.