Diabetes-Friendly Walking Workout!

Did you know that stroke and heart attack are the leading causes of death for people with diabetes? A number of conditions contribute to heart disease, including obesity, an inactive lifestyle, high blood pressure and high cholesterol. You can reduce your risk by eating a balanced diet (such as vegetables, fruit, whole grains, fish and lean meats) and exercising. Just 30 minutes a day can help your body convert blood sugar into usable energy. This walking plan is a great place to start.

Warm up those muscles.Begin each walk at a slow, leisurely pace for up to 5 minutes. Once your muscles feel warm and your heart rate increases, you can quicken your pace. During the walk, maintain a pace of 2.5 to 3.5 miles per hour—fast enough to walk 1 mile in 17-24 minutes.

Weeks 1 & 2 Your Goal: Make It a Habit

Commit to walking 2-3 days a week at first. Don’t worry about walking for a specific amount of time or distance. What you want is to determine a base line to build upon. Do this by measuring one of three factors: How long? Determine how long you can comfortably walk. You may be able to walk for only 10 or 15 minutes at a time—and that’s enough, for now.

How far? Measure the distance you can comfortably walk. Is it around the block once or twice? Can you walk a lap at the local high school track? Can you do more?

How many steps? Use a pedometer to count how many steps you take during an entire day, in addition to your walk. (A 15-minute jaunt is about 2,000 steps). The American Heart Association recommends an average of 10,000 steps a day to boost heart health. Put on a pedometer to find out how close you are to that number. Once you know your starting point, you can slowly start to build on it. For the first two weeks, though, just maintain your initial level of activity to help you get into the routine of walking.

Why walking works: Even if your doctor prescribed statins, walking is still a smart move. That’s because statin therapy, while helpful, does little to raise HDL (good) cholesterol. A regular walking program will help boost HDL in most people. Plus, research shows that losing as little as 5-10 pounds may produce a significant drop in cholesterol levels.

Weeks 3 & 4Your Goal: Get Stronger,Walk LongerBegin to increase the length of each walk in 5-minute increments. Work toward walking at least 30 minutes daily—45-60 minutes is even better. It may not happen by Week 4, but that’s okay. Progress at your own pace.

Why walking works: Although you can break up your walks into two 15- or 20-minute walks each day, it’s better to make time for one long walk. A British study found that people who walked 20-40 minutes each day reported bigger drops in cholesterol than those who walked in split shifts.

Copyright © 2012 Health Monitor Network. All Rights Reserved.Important: Always check with your doctor before starting any exercise program.

Cool DownAim for a 5-minute cool-down period, walking at a slower, more leisurely pace. Follow with these stretches to improve mobility and reduce injury and soreness.

Walker’s Stretch Why it’s great: Releases tension from thighs. Hold onto a wall or other stable surface with your right hand for balance. Bend your left knee and bring your left heel behind you, grabbing it with your left hand. Inhale and gently pull your heel toward your buttocks. You should feel a stretch in the front of your left leg. Hold stretch and breathe for 30-60 seconds. Repeat on the other side.

Pretzel Stretch Why it’s great: Stretches hips, lower back and buttocks. Relieves tension associated with standing, walking or jogging. Sit on a step or chair. Place your left ankle on your right knee. Make sure the right knee is directly over the right heel. Take a deep breath in and then, as you exhale, lean forward from your waist. Hold stretch and breathe for 30-60 seconds. Repeat on the other side. —Joanne Van Zuidam

Weeks 5 & 6 Your Goal: Walk Today, Walk Tomorrow

Increase the frequency of your workouts by adding another day of exercise each week until you’re walking at least 30 minutes most days of the week. Experts agree: For heart health, you need to walk at least 5 days a week, but 6 or 7 days is even better.

Why walking works: Research shows that expending 800 to 1,200 calories per week during exercise is what it takes to raise HDL cholesterol. It adds up fast: Walking at a moderate pace of 3 miles per hour burns about 300 calories. If you walk 30 minutes a day just 3 times a week, that’s almost 1,000 calories each week!

BeyondWeek 6Your Goal: Beat Boredom& Stay the CourseCongratulations! If you’ve made it this far, you’ve probably made walking part of your daily routine. Chances are, nothing will get in the way of your workout now. You’re committed. But watch out for boredom. To avoid the doldrums, keep a few tricks up your sleeve.

A few tricks to try: 1. Vary your route. Even if it’s walking the same path in

the opposite direction, change it up.

2. Pump your arms. The motion increases your heart rate and further improves cardio function.

3. Shorten your stride. Walk as if you were on a tightrope. This helps speed up your pace, and it works your glutes and hamstrings, too.

4. Change your terrain. If you have good balance, walk on a dirt path or sandy beach. The uneven surface will help develop stronger abdominals and back muscles. Or, for a cardio challenge, try walking an incline without increasing your speed.

Why walking works: An Austrian study found that exercisers who walked both up and down a steep mountain reported lower LDL levels than those who walked on flatter terrain. No surprise there. However, uphill walkers saw a larger reduction in their LDL, as well as a drop in triglycerides (a blood fat that affects heart health). Another eye-opener: Downhill walkers saw a significant improvement in their blood sugar levels, thereby reducing the risk of diabetes. No mountains near you? Climbing a set of stairs will bring similar results.

Copyright © 2012 Health Monitor Network. All Rights Reserved.Make sure to check with your doctor before starting any exercise program.