Making acceptable life-style adjustments is among the handiest methods to handle diabetes and keep away from its numerous problems. Walking day by day, whether or not at a brisk tempo or a delicate tempo can assist enhance glycaemic management in individuals with type 2 diabetes. There are a number of research that vouch by the constructive results of bodily exercise in regulating blood sugar ranges in diabetics. Regular physical activity should be complemented with a balanced eating regimen, treatment and common monitoring of blood sugar levels for greatest outcomes. Tracking the steps has grow to be an efficient motivation to maneuver all through the day and monitor our progress. It can also be like a sport to rely your steps and obtain a health goal that may additionally increase one's confidence. While it's 30-45 minutes' stroll that well being consultants suggest for individuals with diabetes, this is the variety of steps individuals with diabetes ought to stroll for diabetes administration. (Also learn: Minimum number of steps you should walk to avoid lifestyle diseases; fitness experts reveal)
"Managing blood sugar levels is crucial for individuals with diabetes. Regular physical activity, such as walking, can be an effective strategy. Approximately, 10,000 steps per day helps while it may vary depending on individual factors, but it's important to focus on the duration and intensity of exercise for effective blood sugar management," Dr Rahul Chirag, Consultant - Internal drugs, CARE Hospitals, Hi-Tec City, Hyderabad advised HT Digital.
"As we are aware that walking is a very effective form of aerobic exercise with numerous health benefits for everyone especially people with diabetes. (Helmrichet al.,1991; Manson et al.,1991; Hu et al., 1999). Brisk walking will help you keep your weight gain in check and increase the cardiovascular endurance resulting in lowering the risk of diabetes. According to American College of Sports Medicine and the American Diabetes Association, 30 minutes of walk at least five days per week will help to manage type 2 diabetes. The goal should be at least 10,000 steps but you can start with minimum 5000 steps daily. If not at a stretch you can divide it in intervals during the day," Priyanka Khanna (PT), Women's Health Physiotherapist and Lactation marketing consultant at Cloudnine Group of Hospitals, Punjabi Bagh, New Delhi advised HT Digital.
"Exercise plays an important role in managing diabetes. There are various types of exercise, both aerobic and anaerobic. One of the easiest exercises to do is walking. Walking at least 10,000 steps a day is ideal for diabetics or exercising for at least 30 minutes a day. If you have difficulty walking continuously, you can split it across the day, i.e., 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening. Step counting is easily doable nowadays because most of us have a smartphone with a fitness tracker that allows us to count the number of steps that we take in a day. However, type 1 DM in addition to the elderly and patients with severe neuropathy, exercise only after consultation with your diabetologist or endocrinologist," Nithya Abraham, Clinical Assistant Professor, Endocrinology and Diabetes, Amrita Hospital, Kochi stated in an interview with HT Digital.
"Managing type 2 diabetes and exercising regularly go hand in hand. Get moving is a mantra for anyone with type 2 diabetes, and one of the best ways to do that is by walking and tracking the steps you take each day. Health advocates, along with various fitness apps and devices, encourage individuals to strive for a daily goal of 10,000 steps," says Dr Ashok Kumar Jhingan, Senior Director, Centre for Diabetes, Thyroid, Obesity & Endocrinology, BLK-Max Super Speciality Hospital.
"Studies conducted in India have shown the benefits of physical activity in managing diabetes. One study published in the Indian Journal of Endocrinology and Metabolism found that walking for 30 to 45 minutes per day, five days a week, helped improve glycaemic control and reduce the risk of complications in individuals with type 2 diabetes. Another study conducted by the Indian Diabetes Prevention Program (IDPP) demonstrated that a structured lifestyle intervention, which included regular physical activity like walking, led to a 26% reduction in the incidence of diabetes among high-risk individuals in India. The Indian Council of Medical Research (ICMR) and the World Health Organization (WHO) recommend engaging in at least 150 minutes of moderate-intensity aerobic activity per week for adults. This can be achieved through activities like brisk walking, cycling, swimming, or dancing. Walking is a convenient and accessible option for many people," says Dr Rahul.
"The health expert however says instead of focusing solely on a specific number of steps, it is generally recommended for people with diabetes to engage in regular physical activity for a certain duration and intensity to help manage blood sugar levels effectively. Additionally, incorporating resistance or strength training exercises at least two days a week is recommended to improve overall strength and insulin sensitivity. These activities could involve weightlifting, using resistance bands, or bodyweight exercises," provides Dr Rahul.
Dr Jhingan elaborates on well being advantages of strolling for individuals affected by diabetes:
1. Better blood sugar management: When you stroll your physique makes use of vitality within the type of glucose (sugar). In people with sort 2 diabetes, the blood sugar ranges within the physique grow to be excessively excessive; nevertheless, participating in bodily train aids in using that sugar, thereby helping in its discount. In reality, common strolling can assist enhance your A1C.
2. Weight administration: You must burn extra energy than you devour to drop pounds, and a nutritious diet is simply as essential as train. Walking serves as a wonderful software for sustaining weight reduction.
3. Improved coronary heart well being: People with diabetes are two to 4 instances extra prone to develop heart problems than individuals who don’t have diabetes. Walking can even assist decrease blood strain and scale back unhealthy ldl cholesterol.
4. Improved temper and stress reduction: Walking releases endorphins, feel-good hormones that may carry your temper and relieve stress. People with diabetes are at higher threat of turning into depressed, and strolling will be one software for caring on your emotional well being.
5. Boosts endurance: Engaging in common walks enhances your stage of health and endurance.
6. Strengthens bones and muscular tissues: Consistently participating in strolling routines enhances energy and strengthens bones, thereby aiding in damage prevention and enhancing athletic efficiency.
"The promotion of achieving a daily goal of 10,000 steps through walking has long been advocated as a healthy and attainable target for adults. Nevertheless, it is important to recognize that this number may not be suitable for everyone, especially considering various age groups. As we grow older, our bodies undergo changes, and meeting this target may pose increased challenges. There are no hard and fast rules to complete exactly 10,000 steps. It just denotes a good number of steps to reap the benefits of walking. The ideal step count will vary depending on the individual’s age, sex, and physical fitness level. It’s important to set realistic goals and listen to your body," says Dr Jhingan.
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