How Much Walking Is Best for Diabetes Control?
Exercise and walking are excellent tools for controlling Type II diabetes and improving health for people with diabetes.
Walk 38 Minutes or 4400 Steps a Day for Diabetes
A study measured how much walking is needed to produce the best effects for people with diabetes. Walking or doing other aerobic exercise for 38 minutes (about 2.2 miles or 4400 steps) showed a significant effect for those with diabetes, even if they didn't lose weight.
They improved their hemoglobin A1C by 0.4 percent, reduced their risk of heart disease, and improved their cholesterol and triglyceride levels. They saved $288 a year in health care costs.
30-Minute Walking Workout for Diabetes
Brisk walking workouts can help you maintain a steady blood sugar level and body weight if you have Type 2 diabetes. A 30-minute walk at least five days per week is recommended by the American College of Sports Medicine and the American Diabetes Association for people with diabetes. Consult your health care team to see if walking is the right exercise for you and any precautions necessary for your individual circumstances and adjustments to your medications or diet.
Walking Goal: To walk for 30 minutes, with at least 20 continuous minutes at a brisk pace of 15 to 20 minutes per mile (3-4 mph.)
What you will need:
Walking shoes and socks: You need to protect your feet and prevent developing blisters or sores. Get fitted for flat and flexible athletic shoes at the best running shoe store in your area. Avoid cotton socks and tube socks and choose athletic socks or diabetic socks made of sweat-wicking polyester fiber.
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