Diabetic patients can help lower their blood sugar levels by exercising while relying on medication. What kind of exercise is suitable for them? Can walking help them achieve their goal of lowering blood sugar?
Can walking lower blood sugar?
Walking can assist in lowering blood sugar.
Walking accelerates the process of glucose oxidation and utilization, while also improving the muscles' ability to utilize insulin. Insulin helps lower blood sugar levels. Additionally, regular walking increases the rate of fat metabolism and improves the muscles' utilization of fatty acids. This can reduce the levels of plasma and triglycerides in the body, effectively preventing cardiovascular complications. Therefore, walking can play a supportive role in lowering blood sugar.
How to walk to lower blood sugar effectively
Diabetic patients with better physical condition and obesity can aim to walk more than 150 steps per minute. Those under 60 years old can aim for 100-130 steps per minute. To avoid hypoglycemic reactions, it is advisable to carry biscuits and candies. Individuals who are over 60 years old or have unstable blood sugar levels should aim for 60-80 steps per minute to prevent hypoglycemic reactions.
How long should one walk to lower blood sugar?
Diabetic patients should walk for 20-30 minutes in the morning and evening. The duration of walking can be adjusted according to individual circumstances. Resting during the walk is allowed, but it is important not to walk during the peak period of medication effectiveness, as this may lead to hypoglycemia.
The best time for walking to lower blood sugar
Diabetic patients can choose to exercise around half an hour after meals to avoid hypoglycemia. It is recommended to walk 5000 steps per day, including the steps taken after each meal and the usual walking. This can effectively help control blood sugar levels in diabetic patients.
Precautions for diabetic patients during walking
Diabetic patients should pay attention to their own feelings during walking. If symptoms such as shortness of breath, dizziness, or pale complexion occur during the walk, they should immediately stop exercising. During the walk, individuals can adjust their pace according to their physical condition, walking and resting as needed.
