August 02, 2024 Walking for good health

Did you know that walking is one of the simplest and most effective ways to step into a healthier lifestyle? It can also be a powerful tool to help manage your diabetes.

Walking is a relatively low-risk physical activity, and research shows that it can provide substantial health benefits, including better blood sugar [glucose] control, for people with diabetes,

says kinesiologist Dr. Marni Armstrong, PhD, who is the assistant scientific director for the Alberta Health Services’ Medicine Strategic Clinical Network, community health sciences adjunct assistant professor at the University of Calgary, and co-author of the physical activity and diabetes chapter of the Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada (CPG).

She adds, “Research shows that, whether or not you have diabetes, being inactive puts you at much higher risk for cardiovascular disease than being active.” 

Here are four popular types of walking. Choose the style that best suits your needs—then pull on your walking shoes and get moving!

1. Go at your own speed—Leisure walking

If you are not currently active, adding an easy-paced walk to your daily routine can have a positive impact on your blood sugar levels, energy and mood, says Dr. Armstrong. Enjoy an early-morning walk through your neighbourhood, an afternoon outing with your dog, or an evening stroll to wind down at the end of the day.

“The ‘no pain, no gain’ idea is a myth,” she says, “so choose a walking pace that feels comfortable for you and build from there.” She recommends you start by increasing the time you spend on the walk, and eventually work toward building intensity as well. 

How-to: Walk with a straight posture, your chest lifted and your shoulders back. Rest on a bench along the way if you need to. Pace yourself so you feel energized, not fatigued, afterwards.

Tips:
• Track your walks, so you can slowly increase the distance and time.

• Include errands as part of your walk to make it feel more purposeful.

• Take different routes to make these outings more interesting for you.

• Invite your family or friends to join you or join a walking group.

2. Pick up the pace—Power walking

“If you can move a little faster than a leisurely pace, you’ll improve your level of fitness even more and you’ll burn more calories,” says Dr. Armstrong. “A simple 10-minute brisk walk after a meal can help improve your post-meal blood sugar levels.”

How-to: Pump your arms at your sides, relax your shoulders and push off with your toes with each step.

Tip: Head for a park or a location without stoplights and stop signs so there’s nothing to break your rhythm.

3. Give yourself a workout—Nordic walking

If you add Nordic walking poles (for sale at outdoors stores and for loan at some public libraries) to your walking routine, you can engage more muscles, burn more calories and increase the intensity of standard walking.

“Nordic walking poles can also be helpful for people with balance issues or those with hip, knee or back pain, since they’re more likely to have improved posture and engagement of their core muscles when they walk with these poles,” says Dr. Armstrong, who regularly promotes Nordic walking to her clients with diabetes.

How-to: Angle the poles behind you (the way you would in cross-country skiing), keep your arms straight as they swing forward and back, and press down on the straps or the base of the handles to work the upper body muscles.

Tip: Nordic walking is not difficult, but many people find that the best way to learn the technique is to take a lesson. Surf the Internet to find resources, including videos.

4. Take a gentler approach—Water walking

Water exercise is especially good for people who are carrying extra weight, have balance issues, or have stiff or painful joints. Try walking pool widths in waist- to chest-deep water at your local pool, says Dr. Armstrong.

How-to: Lean slightly forward from the ankles (not the waist) and pump your arms to propel yourself forward. Do not worry that you are not walking quickly enough for a good workout, since the water’s resistance makes water walking challenging at even a slow pace.

Tips:
• If possible, walk in a warm-water pool (28-29°C/82-84°F), since walking does not generate the same amount of body heat as swimming. Alternatively, wear a T-shirt over your bathing suit to stay warm.

• Drink water during and after your workout to avoid dehydration.

Walking and your feet

Five tips to keep your feet healthy and happy

1. Buy exercise shoes from a store that has knowledgeable employees who will fit you properly. For water walking, wear slip-on water shoes or more-supportive aqua shoes.

2. If you have lost sensation in your feet due to nerve damage, also known as diabetic peripheral neuropathy, have your shoes professionally fitted by a chiropodist (a health-care professional who diagnoses and treats foot problems, including medical and surgical treatment).

3. Do not wear tight socks.

4. Examine your feet after every walk. Visit a foot-care specialist if you discover a blister or rash, if the skin is cracked or bleeding, or if there is a change in the colour or appearance of your feet, skin or toenails.

5. Do not walk for exercise if you have an open sore anywhere on your feet.

For more information, visit Foot Care: A Step Toward Good Health.

Did you know?

We have a Resources section where you’ll find tools and information, virtual learning opportunities and more for people affected by diabetes.

This updated article originally appeared in Diabetes Dialogue.