The experts agree -- walking and other exercise is the
prescription for people with diabetes. The American Diabetes Association says
there is no restriction on what exercise diabetics can do, and it is the best
way to prevent weight gain and cardiovascular disease -- the top killer of
diabetics.
1. Get in the Walking
Habit
Make exercise a regular part of your life. Experts agree
that diabetics should exercise several days a week. To get started with
walking, the free Walk of Life 10-Week Program includes daily walking and
exercise assignments, lessons on how to walk, healthy recipes and nutrition
tips. You can follow each daily page or join the daily newsletter version.
2. Choose the Right
Shoes
Taking care of your feet and preventing blisters is important
for diabetics, as the disease slows wound healing. Properly fitted athletic
shoes will help prevent blisters and other injuries, such as plantar fasciitis.
The Walking Shoe Guide explains how to get fitted properly for walking shoes.
3. Socks are Important
Socks are also a critical defense against blisters. Toss out
your cotton socks; they retain sweat and can cause blisters. Get socks made of
today's miracle fabrics (such as CoolMax and Ultimax) that wick away sweat and
prevent blisters.
4. Check Your Blood
Sugar Levels
Check your blood sugar levels before and after walking.
Too low: below 100 mg/dl. If too low, you should eat some
carbohydrates -- 15 to 30 grams.
Too high: over 250 mg/dl if Type 2, or over 200 mg/dl if
Type 1. If too high, you need to postpone your walk until your blood sugar
level lowers.
When out on a long walk, it is wise to check your blood
sugar levels at regular intervals, especially if you are new to walking.
5. When to Walk
The best time for walking is 1 to 2 hours after a meal, when
your insulin and blood sugar levels have settled down. Morning exercise is
recommended, since it avoids the peak insulin part of the day, especially for
Type 1 diabetics.
6. Your Insulin
Dosage May Change
Your insulin requirements will change with exercise. When
starting a walking program or increasing your amount of exercise, consult with
your physician regularly on how to adjust your medications.
7. Drink, Drink,
Drink, Drink, Drink
Drink up to prevent dehydration, which you may not notice
until it is too late. Have a big glass of water an hour before walking, then
drink a cup of water every 20 minutes while walking. At the end of your walk,
drink another big glass of water. For long, hot walks of 2 hours or more,
consider a sports drink that replaces salts, but check the carbohydrate content
on the label.
8. Eating and Walking
Carry a snack for when you or your walking partner detects
signs of low blood sugar. After walking, you may need to eat more carbohydrates
than usual to prevent delayed hypoglycemia. Especially when starting or
increasing your walking program, be extra aware of symptoms and signs, listen
to your body, and consult your doctor with any questions on diet.
9. Know the Signs of
Hypoglycemia
When walking, stay aware of your body and how you are
feeling. It can be difficult to tell whether you are sweating from exertion or
hypoglycemia. Here are symptoms, courtesy of NIH: feeling weak, drowsy,
confused, hungry, and dizzy. Paleness, headache, irritability, trembling,
sweating, rapid heart beat, and a cold, clammy feeling. In severe cases, you
could lapse into a coma.
10. Buddy Up and Wear
an Alert Bracelet
Source By: Walking about
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