Walk More, Sit Less
2., Walking could be a replacement for taking insulin.
3. Prediabetes/Overweight/Obese:
4, Take 1 step at a time: take it slow, set achievable steps and then increase. If you don’t walk at all right now, make a goal to walk one minute per day. Next week, walk two minutes per day.
5. Make a schedule: on calendar/ not on cell phone–Set goal 80/90/100 minutes of walking per week: 15 minutes per day.
6. Walking should not be done after a prolonged gap in between meals.
7. If friends and family: can help keep you accountable for steps, make the time move more quickly.
8. Talk while you walk: calling family members/friends/ or listening to audio books, music.
9. If No plans to walk: Then can park farther away when you go to the store, take the stairs instead of the elevator or escalator, and take walking breaks at work.
10. Take a 15-minute walk after every meal: no abdominal pain or discomfort, then a 15 min post-meal walk improve digestion process and also maintain healthy blood sugar levels. One has to start walking slowly and then do slow acceleration for up to 16–31 mintues.
11. The post-meal walk helps to draw the glucose from the bloodstream to be used up by the muscles and also avoid the sugar spikes that happens immediately after eating.
12. Walking, in particular, helps in reducing the belly fat, which is one of the contributing factors for type 2 diabetes.
13. Regular exercises have shown to improve insulin sensitivity and hence important in the management of diabetes.
14. A minimum of 10,000 steps a day is ideal for diabetes.
15. Walking indoors: No excuses to skip the walk – no matter the weather outside; record how much you walked-steps count.
16. Walking outdoors: great for mood and mental health; Fresh air and daily dose of sunlight-Vitamin D.
17. WALK PLAN: Start at a moderate pace and increase it once every few days. Walk should make you sweat. Drink a glass of water before the walk and keep some sweets, dry fruits or fresh fruit in hand.
18. Carry water with you: If you are on medication, must be taken after the walk.
19. By walking every day for 30 minutes to an hour, diabetics CAN improve glucose control. Exercise helps muscles absorb blood sugar, preventing it from building up in the bloodstream. Weight control. Regular walking burns calories; this can help control weight, which in turn can reduce health risks.
20. Shoes: need to fit comfortably, with plenty of room in the toe area.
Walking shoes are different from running shoes.
Walking shoes should be flatter.
Cotton socks can retain moisture.
Can be done anywhere, requires nothing /cost free
1. An emotional effect of walking is associated with positive influences on psychological well-being/ promotes the secretion of serotonin-- the happy hormone. About 20 minutes walking at a normal pace.
1. An emotional effect of walking is associated with positive influences on psychological well-being/ promotes the secretion of serotonin-- the happy hormone. About 20 minutes walking at a normal pace.
2., Walking could be a replacement for taking insulin.
3. Prediabetes/Overweight/Obese:
4, Take 1 step at a time: take it slow, set achievable steps and then increase. If you don’t walk at all right now, make a goal to walk one minute per day. Next week, walk two minutes per day.
5. Make a schedule: on calendar/ not on cell phone–Set goal 80/90/100 minutes of walking per week: 15 minutes per day.
6. Walking should not be done after a prolonged gap in between meals.
7. If friends and family: can help keep you accountable for steps, make the time move more quickly.
8. Talk while you walk: calling family members/friends/ or listening to audio books, music.
9. If No plans to walk: Then can park farther away when you go to the store, take the stairs instead of the elevator or escalator, and take walking breaks at work.
10. Take a 15-minute walk after every meal: no abdominal pain or discomfort, then a 15 min post-meal walk improve digestion process and also maintain healthy blood sugar levels. One has to start walking slowly and then do slow acceleration for up to 16–31 mintues.
11. The post-meal walk helps to draw the glucose from the bloodstream to be used up by the muscles and also avoid the sugar spikes that happens immediately after eating.
12. Walking, in particular, helps in reducing the belly fat, which is one of the contributing factors for type 2 diabetes.
13. Regular exercises have shown to improve insulin sensitivity and hence important in the management of diabetes.
14. A minimum of 10,000 steps a day is ideal for diabetes.
15. Walking indoors: No excuses to skip the walk – no matter the weather outside; record how much you walked-steps count.
16. Walking outdoors: great for mood and mental health; Fresh air and daily dose of sunlight-Vitamin D.
17. WALK PLAN: Start at a moderate pace and increase it once every few days. Walk should make you sweat. Drink a glass of water before the walk and keep some sweets, dry fruits or fresh fruit in hand.
18. Carry water with you: If you are on medication, must be taken after the walk.
19. By walking every day for 30 minutes to an hour, diabetics CAN improve glucose control. Exercise helps muscles absorb blood sugar, preventing it from building up in the bloodstream. Weight control. Regular walking burns calories; this can help control weight, which in turn can reduce health risks.
20. Shoes: need to fit comfortably, with plenty of room in the toe area.
Walking shoes are different from running shoes.
Walking shoes should be flatter.
Cotton socks can retain moisture.
