Walking is an effective, simple and easy exercise method. It is also the safest, most economical and most durable exercise method. Walking can be practiced by everyone and it can be added to every exercise. Regular walking is of great benefit to physical and mental health and recovery from diabetes.
The "China Diabetes Exercise Treatment Guidelines" also clearly states that even walking for only 2 hours per week can reduce all-cause mortality in diabetic patients by 39% and mortality caused by cardiovascular events by 34%.
Walking has many benefits for people with diabetes
1. Natural medicine to adjust metabolism and control blood sugar
Walking is an effective measure to prevent and treat diabetes. Experiments have shown that when middle-aged and elderly people walk at a speed of 3,000 meters per hour and 90 to 100 steps per minute, the body's metabolic rate can increase by 48%. After a day of hiking, diabetic patients can reduce their blood sugar by 3.4 mmol/L. Therefore, walking is very beneficial for diabetics to control blood sugar.
2. Natural sedative and psychological regulator
Walking is a natural sedative and psychological regulator. High mental stress will speed up the heart rate, increase blood pressure, muscle tension, and blood sugar, which is not conducive to blood sugar control; walking can stabilize the mood, ease neuromuscular tension, and receive the benefits of eliminating mental stress, relaxing, and calming down. Effect.
3. A magic weapon to strengthen your heart
Walking can increase the patient's maximum oxygen uptake, increase cardiac output at maximum activity, and reduce resting heart rate and peripheral resistance of blood vessels. Regulate cardiopulmonary function.
4． Prevent osteoporosis
Walking is a weight-bearing exercise that slows down bone loss and even promotes its growth, making it a great way to prevent osteoporosis.
5. Regulate digestive function
Walking helps with the digestion and absorption of food and normalizes bowel movements by promoting gastrointestinal motility.
6. Other functions
Walking exercise can also promote foot health and regulate limbs, abdomen, lower back and buttocks.
The role of muscles.
walking exercise
Walking too slowly cannot achieve the effect of exercise, but walking at a satisfactory speed for less than 15 minutes cannot achieve the effect of exercise. Of course, a slow walk of less than 15 minutes is better than no exercise at all. When you start walking exercise, do it for 5 to 10 minutes each time, and then gradually extend the walking time. It’s not necessary to set a walking mileage goal because your mileage will naturally increase with each walk. Focusing too much on walking speed can cause many people to lose interest in walking exercise. Therefore, it is best for everyone to exercise at a walking speed that can achieve a certain intensity and make them feel interested. Here's how to walk:
1. walk slowly
Walking 40 to 70 steps per minute is commonly known as walking. The pace is slow and the walking is steady, 30 to 60 minutes each time, suitable for patients over 60 years old with diabetes and unstable blood sugar. Also suitable for the elderly and infirm and for general health care. Walking slowly will not cause hypoglycemic reactions, stabilize your mood, and eliminate fatigue.
2. speed-walking
Walk 120 to 150 steps per minute, which is faster and consumes more energy. Each walk takes 30 to 60 minutes, and the maximum heart rate should be controlled below 120 beats/minute. It is suitable for diabetic patients under 60 years old and middle-aged and elderly people to enhance heart function and lose weight. When you feel depressed and can't get excited about anything, you might as well walk briskly for ten minutes to restore your mental balance.
3. Walk at a moderate pace
Walk 70 to 120 steps per minute, neither hurry nor slow, at a moderate speed, for 30 to 60 minutes each time.
4． Goose-stepping
Walking more than 120 steps per minute is similar to the walking pace requirements of soldiers, but for patients with
For readers, there is no need to be so standard, just understand the key points.
5. Walk quickly
Walking about 150 steps or more per minute is suitable for people with relatively healthy body, low blood sugar and not serious fluctuations, especially for light diabetic patients who are treated solely with diet.
6. Quantitative walking (also called medical walking)
Walk 100 meters on a 30° road, then gradually increase to 2,000 meters on a 50° slope, or walk for 15 minutes on a 30° ~ 50° slope, and then walk on flat land for 15 minutes. This method is suitable for patients with diabetes, chronic diseases of the cardiovascular system and obesity.
7. Take a walk in the light rain
Walking in the rain is more beneficial than walking on a sunny day. Rainwater not only purifies the polluted air, but the large amount of negative ions produced in the sunshine before the rain and when the drizzle first falls also has the function of calming the nerves, relaxing the breath, and lowering blood pressure. Walking in the drizzle can also help eliminate the depression caused by rainy weather and make people feel relaxed and happy. The drizzle is like a natural cold water bath, massaging the face, scalp and skin, refreshing and eliminating all worries.
8. Free Step
When walking, it is completely casual, and you walk and stop, sometimes fast and sometimes slowly. If you are walking with others, you will talk while walking; or you may stop to take a rest after walking for a while, and then continue walking after taking a rest. This method is suitable for all types of diabetic patients, making people feel relaxed, happy and relaxed.
9. High five and go
High-fiving while walking is conducive to the contraction and movement of upper limb muscles. The upper and lower limbs cooperate with each other to increase the consumption of sugar and fat.
There are many ways to walk, such as walking with dumbbells, but no matter which form is used, there is no fixed pattern. Even for the same person, their physical condition and interests often change. Therefore, walking methods are not static.
Tips
Key points for walking exercise for diabetics
Appropriate exercise for diabetic patients can prevent complications. Among them, walking with a small amount of exercise is adopted by many diabetic patients. Diabetic patients can walk for 20 to 30 minutes every day. Go slowly for the first 5 minutes, then slowly increase to a medium speed, then go slowly again for the last 5 minutes. The walking speed and walking time are determined according to individual circumstances. Just stick to the level of aerobic exercise, but a certain amount of exercise must be achieved to achieve the expected exercise effect.
walking posture
Maintaining correct posture can achieve better results. Poor posture will increase the burden on joints and muscles. The correct posture for walking is to keep your head straight and raised, your neck relaxed, your eyes looking straight ahead, your chin retracted; your chest slightly raised, your abdomen slightly tucked in, your shoulders down and back without any effort, your palms lightly clenched into fists, and your arms relaxed. Swing back and forth smoothly; breathe evenly to make your breathing calm and gentle; move your steps forcefully from the waist, place your heels on the ground, and kick out with your toes; straighten your torso naturally, lift your body as high as possible, keep your stride size appropriate, and your steps comfortable and natural, with high quality Walking comfortably and happily. After mastering the correct posture, you should also pay attention to the balance of the whole body.
