Walking is a great way to get fit. It improves circulation and mobility, promotes weight loss and even helps reduce stress. If you're not used to being active, start with 10 minutes each day and build as your energy increases. When you begin, find a comfortable pace and try to add about three to five minutes to your walking time each week. A good goal to shoot for is to walk 30 to 45 minutes, five days a week.
You can use a pedometer to track how many steps you take each day. Experts suggest you build up to 10,000 steps a day (5 miles). First, check how many steps you take now. Wear the pedometer for a week or two. Find out the average number of steps you take daily. Once you know your starting point, try to up your daily average by 500 steps every couple of weeks. Before you know it, you'll hit 10,000 steps a day!
Keep good posture when walking. Gaze forward, not down at the ground, with your chin level and your head up. Stay hydrated by drinking eight ounces of water before you begin your walk. Wear shoes designed for walking for greater comfort and injury prevention. Make sure the shoes fit properly and wear socks without seams to avoid blisters. Check your feet every day.
Talk with your doctor before starting a walking plan. Wear your diabetes ID when you walk. And check your blood-glucose level before and after exercise. Talk with your doctor about how to eat before and after exercise, depending on your glucose levels.
Source: American Diabetes Association
Good Neighbor Pharmacy Health Connection, August 2013
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