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Tips for walking with diabetes
Diabetics are encouraged to exercise regularly - primarily to try and control their blood sugar levels, but also to encourage general well-being. The rationale behind this is that working muscles will eat up more glucose than idle ones.
So if you're diabetic and want to exercise more, or want to get into walking, try our handy tips.
1. Get into the walking routine
The suggested exercise level for diabetics is to be active at least a few times a week. So pick a walking routine and stick to it - try not to miss a walk but don't be too upset if you do. If you have a hectic lifestyle then you'll need to make some difficult decisions. You should always be able to make time for your health.
2. Get the right walking shoes and avoid injury
You might not think diabetes would affect the choice of walking shoes but one of the characteristics of the disease is that it slows down recovery of injuries. So if you got blisters or worse, your body will take longer to recover and you won't be able to exercise for a longer period - a knock on effect you want to avoid. Make sure to get well fitting walking shoes and don't be afraid to ask the experts for advice in-store.3. Socks appeal
Just as correctly fitting walking shoes are important, socks are too. Don't use cotton ones - they retain heat and moisture. Instead look for a more modern equivalent that can breathe. This will also help you avoid blisters.4. Always check blood sugar
Keep an eye on your blood sugar levels at all times. Carry your insulin with you and some simple carbohydrates too. Check your levels before and after walking.
Your doctor will have advised you what to do when your levels are too high or low, so follow this advice and be prepared - especially on longer or more remote walks. Always take snacks just in case!
5. When should I walk?
As you key goal is managing your insulin and blood sugar levels, try to go walking around 1-2 hours after a meal - this gives the levels time to stabilise. Also remember that the morning is preferable as your insulin won't peak as much.6. Insulin requirements change with exercise
Keep consulting your doctor if you think you need more or less insulin as you become active. We cannot tell you amounts to take - only that increasing exercise will change them as you'll be burning more blood sugar off.7. Keep hydrated
Keep drinking water, before, after and during walking. The last thing you want is dehydration - this is especially bad if you're a type 1 diabetic. Take a large bottle of water on journeys and consider a drink that replaces electrolytes if you're sweating a lot.8. Carry snacks
Listen to your body and have a snack if you feel the tell-tale low blood sugar signs coming on. As a diabetic you will know how your body feels when low on blood sugar, so being prepared and taking snacks is absolutely essential - even if you don't eat them all it's better to be safe than sorry.9. Listen to your body and avoid Hypoglycemia
The symptoms of exertion and Hypoglycemia could be similar - especially sweating. Be mindful of this and note the symptoms.
These include nervousness, sweating, intense hunger, trembling, palpitations and general weakness.
10. Find a partner to walk with
Walking with a partner or walking club has several benefits. First, you can have him watch you for signs of low blood sugar and nag you to take care of yourself. Second, walking with somebody else keeps you more regular in your exercise. In any case, wear a medical identification bracelet that says you have diabetes. That is critical in a medical emergency.