Medically Reviewed by Rosalyn Carson-DeWitt, MD
Last Updated:
For people with type 2 diabetes, exercise is nearly as important as diet in controlling the disease. And there are few forms of exercise as easy and convenient as walking.
Walking for fitness requires no special equipment other than a good pair of shoes and perhaps some reflective clothing if you plan to walk at night. You don't need an expensive gym membership or a pricey treadmill. All you need is a street, sidewalk, shopping mall, or even the hallways of your own home. In return, you'll gain greater control over your type 2 diabetes.
Before you start, do get the go-ahead from your doctor: People whose type 2 diabetes is not under control should generally not pursue exercise until blood sugars are better controlled and no longer erratic. Your doctor can tell you if you're in shape to start exercising and can recommend what types of exercise would be appropriate for your physical condition as well as how to get started with a walking regimen.
Diabetes and Exercise: Benefits
A diabetes exercise plan should involve a combination of aerobic exercise like walking and strength training. The benefits of walking, and exercise in general, include:
- Lowering blood glucose levels
- Improving the body's ability to use insulin
- Reducing risk of heart disease or stroke
- Raising good cholesterol levels while lowering bad cholesterol levels
- Lowering stress levels
- Strengthening muscles and bones
Also keep in mind that there’s walking and then there’s walking — really picking up the speed. By walking at a brisk pace, you can raise your heart rate, which gives your heart and lungs a better workout. Brisk walking also burns more calories.
Studies show that people who want to receive health benefits from aerobic exercise should work out for 30 minutes a day at least five days of the week. However, you don't have to work out in 30-minute blocks; for example, three 10-minute walks will do the job on a given day.
Diabetes and Exercise: Beginning a Walking Program
You have two ways to begin walking for fitness with type 2 diabetes.
The first is simple — find ways to take more steps throughout your day. Use a pedometer to count the number of steps you take each day, and try to add 2,000 extra steps a day to that. After a couple of weeks, see if you feel ready to add an additional 500 steps to your goal. Continue adding steps until you reach your final step goal. Ideas to reach that goal:
- Take the stairs rather than an elevator or escalator.
- If you happen to be on an uncrowded escalator, walk up the escalator rather than riding up.
- Park at the far end of every parking lot.
- Take short walks during work breaks.
- Stand up and walk in place during TV commercials.
- Walk the dog every day.
The second strategy involves beginning a more structured walking program, in which you tackle walking as an aerobic exercise for your type 2 diabetes. This involves more effort, but can have greater health benefits for diabetes and exercise.
To start a walking program:
- Buy good shoes. Diabetes complications can lead to a loss of sensation in the extremities. This makes getting good shoes a critical part of a walking program. You need shoes with a firm heel, solid arch support, and thick flexible soles to cushion your feet and absorb shock. They should fit the shape of your feet and limit the motion of the joints. Don't depend on the size listed on the box — always try on shoes in the store and see how they fit. Ask your healthcare provider whether you qualify for special shoes designed to protect diabetic feet, which may be covered by health insurance.
- Warm up and cool down. Be sure to include a gentle warm-up period at the beginning and a cool-down at the end of each walking session. Both should involve walking slowly for about five minutes. Perform some light stretching after both your warm-up and your cool-down.
- Move correctly. The heel of your foot should hit the ground first with every stride, with the rest of the foot contacting the ground as you roll your weight forward. Keep your toes pointed forward, your chin up, and your shoulders back as you walk. Be sure to swing your arms.
- Build endurance over time. Start out walking in 15-minute increments the first week: five minutes of warm-up followed by five minutes of brisk walking and five minutes of cool-down. Add three additional minutes of brisk walking time to your daily exercise each week thereafter, until you're walking briskly for one-half hour or longer. Remember that for the greatest benefits you need to walk at least five days a week.
Diet and Exercise: Precautions Required
Exercising with type 2 diabetes requires some special precautions:
- Hold off on exercise if you have high or low blood sugar.
- Inject insulin at sites away from the muscles you'll use most during exercise to avoid hypoglycemia.
- Drink plenty of water during exercise.
Also remember to monitor your blood sugar levels carefully before, during, and after your workout. In short order, you’ll be walking your way to better fitness and better diabetes control.
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