9 Walking Techniques to Naturally Lower Diabetes Blood Sugar

9 walking methods to help diabetics lower blood sugar!

1. walk slowly

Walking 40 to 70 steps per minute is commonly known as walking. The pace is slow and the walking is steady, 30 to 60 minutes each time, suitable for patients over 60 years old with diabetes and unstable blood sugar. Also suitable for the elderly and infirm and for general health care. Walking slowly will not cause hypoglycemic reactions, stabilize your mood, and eliminate fatigue.

2. speed-walking

Walk 120 to 150 steps per minute, which is faster and consumes more energy. Each walk takes 30 to 60 minutes, and the maximum heart rate should be controlled below 120 beats/minute. It is suitable for diabetic patients under 60 years old and middle-aged and elderly people to enhance heart function and lose weight. When you feel depressed and can't get motivated about anything, you might as well walk briskly for ten minutes to restore your mental balance.

3. Walk at a moderate pace

Walk 70 to 120 steps per minute, neither hurry nor slow, at a moderate speed, for 30 to 60 minutes each time.

4. Goose-stepping

Walking more than 120 steps per minute is similar to the walking pace required by soldiers, but for patients, it does not have to be so standard, just understand the key points.

5. Walk quickly

Walking about 150 steps or more per minute is suitable for people with relatively healthy body, low blood sugar and not serious fluctuations, especially for light diabetic patients who are treated solely with diet.

6. Quantitative walking (also called medical walking)

Walk 100 meters on a 30° road, then gradually increase to 2,000 meters on a 50° slope, or walk for 15 minutes on a 30° ~ 50° slope, and then walk on flat land for 15 minutes. This method is suitable for patients with diabetes, chronic diseases of the cardiovascular system and obesity.

7. Take a walk in the light rain

Walking in the rain is more beneficial than walking on a sunny day. Rainwater not only purifies the polluted air, but the large amount of negative ions produced in the sunshine before the rain and when the drizzle first falls also has the function of calming the nerves, relaxing the breath, and lowering blood pressure. Walking in the drizzle can also help eliminate the depression caused by rainy weather and make people feel relaxed and happy. The drizzle is like a natural cold water bath, massaging the face, scalp and skin, refreshing and eliminating all worries.

8. Free Step

Walking is completely casual, and you walk and stop, sometimes fast and sometimes slowly. If there are companions, you will talk while walking; or you may stop to take a rest after walking for a while, and then continue walking after a rest. This method is suitable for all types of diabetic patients, making people feel relaxed, happy and relaxed.

9. High five and go

High-fiving while walking is conducive to the contraction and movement of upper limb muscles. The upper and lower limbs cooperate with each other to increase the consumption of sugar and fat.

There are many ways to walk, such as walking with dumbbells, but no matter which form is used, there is no fixed pattern. Even for the same person, their physical condition and interests often change. Therefore, walking methods are not static.

Tips

Key points for walking exercise for diabetics

Appropriate exercise for diabetic patients can prevent complications. Among them, walking with a small amount of exercise is adopted by many diabetic patients. Diabetic patients can walk for 20 to 30 minutes every day. Go slowly for the first 5 minutes, then slowly increase to a medium speed, then go slowly again for the last 5 minutes. The walking speed and walking time are determined according to individual circumstances. Just stick to the level of aerobic exercise, but a certain amount of exercise must be achieved to achieve the expected exercise effect.

walking posture

Maintaining correct posture can achieve better results. Poor posture will increase the burden on joints and muscles. The correct posture for walking is to keep your head straight and raised, your neck relaxed, your eyes looking straight ahead, your chin retracted, your chest slightly raised, your abdomen slightly tucked in, your shoulders down and back without any force, your palms lightly clenched, and your arms relaxed. Swing back and forth smoothly; breathe evenly to make your breathing calm and gentle; move your steps forcefully from the waist, place your heels on the ground, and kick them out with your toes; straighten your torso naturally, try to raise your body as high as possible, with appropriate stride size, comfortable and natural steps, and high quality Walking comfortably and happily. After mastering the correct posture, you should also pay attention to the balance of the whole body.