Walking Clubs

One of the simplest ways to stay active as part of overall diabetes management is to go walking.
A steady routine is the most important factor, so you should make sure that you are walking for at least 30 minutes a day, five or more days a week.¹

To help yourself stay motivated, get a friend to join you in your regular walks or form a walking club to meet other walkers who are looking to stay active just like you. Before you take the leap to organize it yourself, check on existing walking clubs in your area. The International Volkssport Association (IVV) is the largest association of walking clubs in the world. Other places to check are local malls, medical centers, health clubs, or running shoe stores.²

Top 10 Walking with Diabetes Tips³

• 1. Get in the Walking Habit
• Make exercise a regular part of your life. Experts agree that diabetics should exercise several days a week.
• 2. Choose the Right Shoes
• Taking care of your feet and preventing blisters is important for diabetics, as the disease slows wound healing. Properly fitted athletic shoes will help prevent blisters and other injuries, such as plantar fasciitis.
• 3. Socks are Important⁴
• Socks are also a critical defense against blisters. Toss out your cotton socks; they retain sweat and can cause blisters. Get socks made of today's miracle fabrics (such as CoolMax^® and Ultimax^®) that wick away sweat and prevent blisters.
• 4. Check Your Blood Sugar Levels⁵
• If your blood glucose is high before you exercise (above 300), physical activity like walking can make it go even higher, so be cautious about doing something active. For those with type 1 diabetes, if your fasting glucose level is above 250 and you have ketones in your urine, it's best to avoid physical activity.
The Risk to Older African Americans
According to the American Diabetes Association, 25 percent of African Americans between the ages of 65 and 74 have diabetes.
• 5. When to Walk⁴
• Your healthcare team can help you decide the best time of day for you to exercise. If you have type 2 diabetes and your blood glucose is high but you don't have ketones, light or moderate exercise will probably lower your blood glucose. Ask your healthcare team whether you should exercise when your blood glucose is high.
• 6. Your Insulin Dosage May Change
• If you are on insulin medication, your insulin requirements will change with exercise. When starting a walking program or increasing your amount of exercise, consult with your physician regularly on how to adjust your medications.
• 7. Drink, Drink, Drink, Drink, Drink
• Drink up to prevent dehydration, which you may not notice until it is too late. Have a big glass of water an hour before walking, then drink a cup of water every 20 minutes while walking. At the end of your walk, drink another big glass of water. For long, hot walks of two hours or more, consider a sports drink or a natural energy drink such as coconut water that replaces electrolytes, potassium, magnesium, and salts—remember to check the carbohydrate content on the label.
• 8. Eating and Walking
• Carry a snack for when you or your walking partner detects signs of low blood sugar. After walking, you may need to eat more carbohydrates than usual to prevent delayed hypoglycemia. Especially when starting or increasing your walking program, be extra aware of symptoms and signs, listen to your body, and consult your doctor with any questions on diet.
• 9. Know the Signs of Hypoglycemia
• When walking, stay aware of your body and how you are feeling. It can be difficult to tell whether you are sweating from exertion or hypoglycemia. Here are symptoms of hypoglycemia, courtesy of the National Institutes of Health: feeling weak, drowsy, confused, hungry, and dizzy; paleness, headache, irritability, trembling, sweating, rapid heart beat, and a cold, clammy feeling. In severe cases, you could lapse into a coma.
• 10. Buddy Up and Wear an Alert Bracelet
• Walking with a partner or walking club has several benefits. First, you can have him/her watch you for signs of low blood sugar and nag you to take care of yourself. Second, walking with somebody else keeps you more regular in your exercise. In any case, wear a medical identification bracelet.