If you want to live a long and healthy life, it’s important to learn how to walk your way there. A study published in the journal “Diabetes Care” found that people who walked at least 30 minutes a day reduced their risk of type 2 diabetes by 57 percent.
In addition, walking has been shown to improve heart health, decrease stress levels, and burn calories. If you’re not currently walking as much as you should, start slowly and build up your time over time.
Diabetes Patients should walk everyday it is very beneficial for them meanwhile they have to follow their Diet and Exercises and also don’t forget to take medicine. Purchase from Glucofort.com.
How Walking Helps Your Health
Walking at a brisk pace or moderate intensity is an aerobic exercise. When you do aerobic activities regularly over time, you can see many health benefits:
- Blood glucose (blood sugar) levels go down
- Insulin sensitivity goes up
- Heart health improves
- Metabolism increases
- Weight loss or maintenance becomes easier
- Balance improves
- Blood pressure decreases
- HDL (“good”) cholesterol increases
- LDL (“bad”) cholesterol decreases
- Your mood is better
- You feel more focused and alert
- Memory and cognition improve
Exercises for Diabetes
Walking: If you have a supportive pair of shoes and a safe place to walk, you can start today. In fact, you can meet your recommended minimum target for aerobic fitness by going for a brisk 30-minute walk five days per week.
Cycling: With type 2 diabetes if you have lower joint pain, consider choosing low impact exercise. Cycling, for example, can help you meet your fitness goals while minimizing strain on your joints.
Swimming: Aquatic activities provide another joint-friendly exercise option. For example, swimming, water aerobics, aqua jogging, and other aquatic activities can give your heart, lungs, and muscles a workout, while putting little stress on your joints
Team sports: If you find it hard to motivate yourself to exercise, it might help to join a recreational sports team. The opportunity to socialize with teammates and the commitment you make to them might help you find the motivation you need to show up each week.
Aerobic dance: Signing up for an aerobic dance or other fitness class might also help you meet your exercise goals. For instance, Zumba is a fitness program that combines dance and aerobic movements for a fast-paced workout.
Weightlifting: Weightlifting and other strengthening activities help build your muscle mass, which can increase the number of calories you burn each day. Strength training may also help improve your blood sugar control.
Resistance band exercises: Weights aren’t the only tool you can use to strengthen your muscles. You can also perform a wide variety of strengthening activities with resistance bands.
Calisthenics: In calisthenics, you use your own body weight to strengthen your muscles. Common callisthenic exercises include push ups, pull ups, squats, lunges, and abdominal crunches.
Pilates: Pilates is a popular fitness program that’s designed to improve core strength, coordination, and balance. According to a 2020 study of older adult women with type 2 diabetes, it may also help improve blood sugar control.
Yoga: yoga can help people with type 2 diabetes manage their blood sugar, cholesterol levels, and weight. It might also help lower your blood pressure, improve the quality of your sleep, and boost your mood.
How Do Diabetics Live Free Life?
- Lose extra weight. Losing weight reduces the risk of diabetes
- Be more physically active. There are many benefits to regular physical activity
- Eat healthy plant foods. Plants provide vitamins, minerals and carbohydrates in your diet
- Eat healthy fats
- Skip fad diets and make healthier choices