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Tracing the Benefits of Walking for Diabetics

Walking is a sport aerobics which is the easiest to do and provides many benefits, one of which is for diabetics. What happens to the body if you diligently do this activity? Check out the explanation in the following review.

Tracing the Benefits of Walking for Diabetics

The Benefits of Walking for the Health of Diabetics

Regular walking provides many health benefits, especially for people with diabetes. The following are the various benefits that you can get, including:

1. Controlling Weight

Brisk walking can help control blood sugar levels and weight if you have type 2 diabetes. The American College of Sports Medicine and the American Diabetes Association recommend walking for 30 minutes at least five days per week.

A meta-analysis found that walking for 2 to 5 minutes after a meal helped control postprandial blood sugar levels (2 hours after eating).

Please note, 1 hour after eating blood sugar levels will rise and reach its peak. After 2 hours, blood sugar levels will drop to normal levels because the pancreas immediately produces insulin, and will immediately enter the glucose into the body’s cells for metabolism or stored and used at a later time.

2. Controls Blood Sugar

People with type 2 diabetes should engage in moderate exercise to control blood sugar. The heart beats faster when walking, which forces the body to use more energy and blood glucose—with or without insulin.

Also, there will be no sudden spikes when pushing the body to use up the excess glucose by walking every day. This allows you to live a healthy and comfortable life with diabetes.

Also Read: Why Diabetics Must Regularly Check with the Doctor?

3. Improve Sleep Quality

Walking can help you sleep better, which in turn is beneficial for controlling diabetes.

Sleep is a time to heal and restore the body. Meanwhile, lack of sleep will interfere with insulin and cause blood sugar levels to worsen.

If this occurs frequently, the body will change the way it produces insulin because stress on the pancreatic cells affects blood glucose levels.

However, when walking every day, the body will be forced to use more energy, a condition that causes you to be more tired at night and sleep more soundly.

As a benefit, you will avoid sleep disturbances and disturbances in insulin production and blood sugar levels.

4. Relieves Stress

Anyone with type 2 diabetes knows this disease can add stress levels to life and daily routine. Fortunately, walking is one way that helps relieve stress.

When you exercise, your body will increase the release of endorphins. This hormone signals the brain’s opioid receptors to increase happiness and pleasure.

Also, because of diabetic neuropathy, people with diabetes are more prone to depression; and walking provides benefits for mental health by increasing endorphins.

So, choose a walk to lift your spirits at a time when you’re feeling down about your diagnosis.

Also Read: 9 Benefits of Yoga for Diabetics, Don’t Miss It

Tips for Increasing Walking Every Day

There are many easy ways to increase your number of steps each day. Here are tips that you can try, including:

  • Take a walk during your lunch break.
  • Walk on call. If you make frequent calls, take this time to stand up and add a few steps.
  • Park the vehicle away from the entrance to the office or shopping center you are visiting.
  • Choose to use the stairs instead of the elevator or escalator.
  • Doing household chores can also get your body moving and increase your stride.
  • Take your pet for a walk.

If you are unsure about walking, consult with your doctor to see if this exercise is right for you. Hopefully this information is useful, Healthy Friends.

  1. Anonymous. Walking When You Have Diabetes. (Accessed January 16, 2023)
  2. Anonymous. Why Walking Is Beneficial For People With Diabetes. (Accessed January 16, 2023)
  3. Bumgardner, Wendy. 2020. How Much Walking Is Best for Diabetes Control?. (Accessed January 16, 2023)
  4. Berman, Robby. 2022. Even a 2-minute walk after a meal may help reduce the risk of type 2 diabetes. (Accessed January 16, 2023)

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