When and how long should you walk in diabetes? You will be shocked to know the opinion of experts!

Diabetes, which is called Diabetes in English, has become a common but serious health problem in today's time. This is a condition in which the blood sugar level of the body becomes uncontrolled, which can lead to many other health problems. But do you know that simple walking done daily can become your biggest support in controlling this disease? Let us know what should be the right time, duration and method of walking for people suffering from diabetes, so that you can live a healthy and energetic life.

Walking: Simple and effective weapon of diabetes

Walking is an exercise that is not only cheap and simple, but is also very effective in controlling diabetes. It not only keeps the blood sugar level balanced, but also helps in increasing insulin sensitivity and reducing the risk of heart diseases. Regular walking keeps weight under control, reduces stress and improves overall health. But the question is how to do it correctly?

How long should I walk every day?

Brisk walking for 30 to 45 minutes every day is considered most beneficial for diabetes patients. This time can be completed in one go or can be divided into short walks of 10-15 minutes three times a day. Experts say that walking at least 5 days a week is ideal. If you are a beginner, then gradually increase the time and speed. For example, start with a light walk of 15 minutes in the first week and then gradually take it to 45 minutes. This helps your body get used to it and also reduces the risk of fatigue.

What is the right time for walking?

Walking after meals is especially beneficial for diabetes patients. A light walk of 15 to 30 minutes, especially after dinner, helps prevent blood sugar from rising rapidly. Avoid walking immediately after meals; keep a gap of at least 30 minutes. Walking on an empty stomach in the morning can also be a good option, but if you take insulin or your blood sugar level is already low, it is better to have a light breakfast like a fruit or biscuit before the morning walk. This ensures that your blood sugar level remains safe.

The right way to walk

Brisk walking means walking at a pace in which you are breathing a little fast, but you are able to talk. Keep your back straight while walking, leave the shoulders loose and move the hands naturally. Choosing the right shoes is also very 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 open field, choose a place with soil or grass, as it puts less pressure on the joints.

Additional benefits of walking

Walking is not only limited to controlling diabetes. It also improves your mental health. Daily walking reduces stress, improves sleep quality and makes you feel more energetic. Apart from this, it keeps your heart healthy and helps in controlling obesity, which is a big challenge for diabetes patients.

Precautions and Tips

Consult your doctor before starting walking, especially if you are taking insulin or other medicines. Always keep a water bottle and a small snack with you, so that you can eat something immediately if the blood sugar level suddenly drops. Also, dress according to the weather and walk in the morning or evening in summer, to avoid sun and heat.

Controlling diabetes is not a difficult task, provided you adopt the right lifestyle. Walking is a step that not only keeps your blood sugar balanced, but also leads you to a healthy and happy life.

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