Just 5 Minutes Can Make a Difference: The Importance of Walking

Walking is considered a popular and highly recommended form of physical activity, especially among people with diabetes. Now, during the COVID-19 pandemic, it is particularly important since gym workouts are restricted. Walking is the most accessible, simple, relaxing, and free form of exercise, making it possible for almost anyone to do it anywhere. The primary reason it's recommended for diabetics to regularly take walks is that it helps balance blood sugar levels.

However, it is important for everyone to consult with their healthcare provider and receive guidance and approval for their chosen type of physical activity.

What are the Benefits of Walking?

By walking daily for about 30 minutes:

• Improved heart endurance - Walking at a relatively brisk pace at about 70% of maximum heart rate is crucial since people with diabetes are at a higher risk of developing heart diseases.
• Aids in weight maintenance, which can reduce additional health risks. As is well known, weight loss requires a combination of proper nutrition and lifestyle changes. Adding physical activity has been proven essential for maintaining weight post-loss.
• Helps lower blood sugar levels – During walking, the absorption rate of glucose (sugar) into muscles increases, thus reducing its level in the blood. Additionally, there's a breakdown of glucose reserves in the liver. Regular physical activity also helps the body use insulin more efficiently by reducing cell resistance to its activity, which is characteristic of type 2 diabetes. It is important to note that the effects of walking, especially if done at moderate-high intensity, can last for hours after the activity ends, but they are not permanent. Therefore, daily walking is crucial for continued blood sugar level balance.
• Light intensity walking is suitable for people of all levels of aerobic fitness and does not put joint health at risk.
• Walking is also beneficial for the brain and can help reduce stress levels, depression, and anxiety symptoms, and even improve sleep quality.

Create a Walking Plan

In this time, as walking is one of the activities we can do, it's time to start. Whether you're starting out or experienced and looking to improve your current fitness level, it is important to set realistic goals for yourself. Do not set your goals too high, knowing they may be challenging to achieve. Like all physical activities, it takes time to see results, but consistency is key.

Tips for Proper Walking:

• Start slowly and moderately - Walking for a few minutes on the first day is perfectly fine if that's all you can manage. The most important thing is to keep yourself safe to avoid injuries that could end your activity before it even begins. Add between 5 to 10 minutes each week until you reach a training goal of 45 minutes to an hour. To have an effect on blood sugar levels, it is recommended for diabetics to engage in physical activity at least four times a week.
• Break it up - If walking for a long time is difficult, it's perfectly fine to break it up. Several short walks of 10 to 15 minutes can be as effective as one longer walk.
• Count your steps - Various technologies and apps can help you track the total number of steps taken throughout the day. Tracking daily steps can motivate you to increase your physical activity. The goal is to reach more than 10,000 steps a day.
• Walk with others - Often, having a friend join you for a walk can help you stay motivated, especially during stressful times, bad weather, and holidays when there are many temptations. You can also join different walking groups (within guidelines, of course), with the aim of setting regular activity times and making them more structured.
• For diabetics - Foot health is particularly important; therefore, it is recommended to check your feet after every walk for cuts, blisters, and cracks in the skin, and to treat them promptly if necessary.

In summary, it is essential to stay physically active - and daily walking is the perfect activity for this purpose.

Lital Samuel Levi, M.Sc, is a clinical dietitian at Gefen Medical.