Blood sugar control is crucial for people who are insulin resistant and those with diabetes. One important strategy that people with diabetes are often advised to follow is to get physical exercise on a daily basis. Numerous studies show that exercise plays an important role in managing diabetes and blood sugar control. In this post, we are not going to consider how an intense session at the gym will benefit your blood sugar or diabetes management. Instead, we’ll look at the impact that walking has and how you can use this light activity to keep your blood sugar levels in check.
Exercise And Diabetes
Before we dive deeper into the topic of walking and blood sugar control, let’s first consider the role that exercise plays in managing diabetes. The relationship between diabetes and exercise is quite complex, as it can be positive and negative.
There are studies that show exercise has several potential benefits for people with type 2 diabetes. Similar benefits are likely to be seen among individuals who have other types of diabetes.
During exercise, blood glucose levels tend to fall. This is especially a concern for people who fail to eat something that can provide their body with fuel during the exercise routine. Now, consider a high-intensity program that you perform for a prolonged period of time. The risk of sudden drops in blood glucose levels will be high here, which could lead to a case of hypoglycemia.
Being in control of your diabetes, understanding the signs of low blood glucose, and understanding the need to regulate sugar levels can help to prevent hypoglycemia. You also have to know your limits and what you are capable of, as this will ensure you do not push yourself too much.
Walking And Blood Sugar Regulation
Many people do not think of walking as a type of exercise, but it is still more than being sedentary. Every bit of physical activity helps, and while walking is not going to help you lose a lot of weight in a short amount of time, it could still produce certain benefits for your body.
One of these benefits comes in the form of lowering your blood sugar levels. There are numerous studies that have taken a look at how walking can be a good tool for people with diabetes. Walking is a type of physical activity that seems to have an immediate effect on blood glucose levels. In one study, researchers found that walking for about half an hour could reduce blood sugar by as much as 2.2 mmol/l.
In another study, researchers asked 14 participants, all diagnosed with type 2 diabetes, to participate in a walking program. Natural walking and fast walking activities were included. A walking pace that was 20% faster than natural walking seemed to have the most significant benefits in terms of lowering blood glucose levels.
Now, when it comes to using walking as a way of lowering your blood sugar levels, it is important to understand that there are several factors involved. Some people may ask a question about whether they should take a walk before or after they have a meal, for example.
Unfortunately, diabetes is a complex disease, and this means there isn’t a fixed answer for this question. Monitoring your blood glucose levels can certainly be helpful in this particular situation. When you want to exercise, you will generally take a look at your current glucose levels. This can help you understand whether an exercise session is safe at the moment.
The same goes for walking. You should measure your blood glucose levels if you want to take a walk before you eat. If your glucose levels are not too low, then a walk can be a great way to stabilize it. On the other hand, if you find that your levels are on the lower end, then it is better to have your meal before you go for that walk.
There are also several factors that can affect the amount of impact walking will have on your blood glucose. For example, the pace at which you walk sets the intensity of the exercise session. A more intense walking pace will likely cause a more significant decline in your blood glucose levels. Additionally, the duration of your walk is also something that needs to be taken into consideration here. The longer you walk, the more your glucose is likely to decline.
Recognizing The Signs Of Hypoglycemia
Walking is considered a safe and effective exercise for people with diabetes, but it is still important to understand the risk of hypoglycemia. If the intensity and duration cause a significant decline in blood sugar levels, you may experience certain symptoms. This is why it is a good idea to keep a snack or glucose tablets with you.
Symptoms that may occur if your glucose levels decline too much include:
- Hunger
- Nausea
- Sweating
- Shaking
- A pale appearance
- Fatigue
- Irritability
- Anxiety
- A tingling sensation in your lips or tongue
- Dizziness
Failure to attend to hypoglycemia when these symptoms appear can be dangerous. The hypoglycemia can lead to confusion, poor coordination, unusual behavior, and even a coma.
Fortunately, if you stop your walk the moment you experience any of these symptoms and have a snack, you should be able to stabilize your blood glucose levels. Glucose tablets contain a fast-acting form of sugar that enters the bloodstream and increases your glucose levels quickly. You can also have another snack that has some carbohydrates.
Conclusion
Walking is a light physical activity that does not put too much stress on the body. Even though walking will not make you lose a significant amount of weight, it may still be a good activity for people with diabetes. Studies have found that regular walks can help to reduce blood glucose levels and that these effects last for as long as 24 hours. If you are not physically active, taking a few walks every day may be a great way to improve your blood sugar control and get started with an exercise routine.