Did you know that today millions of people around the world are fond of this original and uncomplicated method of healing — Nordic walking? It is a separate sport that allows a person to use up to 90% of their muscles. Scandinavian walking meets all the requirements that a doctor makes when treating type 2 diabetes with physical activity. It combines ease of implementation and good portability. But there are some very important nuances. Nordic walking and diabetes: what you need to know? This is what this article is about.
Benefits with Diabetes
During Nordic walking, more than 90% of the muscles are involved in the work.
These are the muscles of the back and arms. In this case, part of the load is removed from the joints of the legs. The shock load on the joints and spine is minimized.
Walking with sticks can help control type 2 diabetes by:
- improving the use of insulin in the body;
- burning excess body fat, thereby improving the body’s sensitivity to insulin.
- increase in muscle mass;
- increasing bone strength and density;
- lowering blood pressure;
- lowering bad cholesterol;
- improving blood circulation, which reduces the risk of developing cardiovascular complications;
- increased efficiency and energy surge;
- reducing stress levels;
- getting rid of anxiety.
This type of walking is very good for obese people, since up to 45% more calories are burned in this particular sport.
In addition, unlike running, weightlifting or playing sports, it has practically no contraindications, which is very useful for diabetic feet or diabetics with impaired blood supply to the lower extremities. It is only required to take into account the severity of diabetic complications and compensation of carbohydrate metabolism.
Recommendations for Nordic walking for diabetics
When starting Nordic walking, a diabetic needs to take into account some of the functional characteristics of his body.
For example, after 4 pm, exercise decreases the liver’s glucose production, which helps prevent morning hyperglycemia. And after eating — there will be no sharp jumps in sugar. Therefore, it is better to give preference to evening walks with sticks, 30-40 minutes after dinner.
Before walking, it is necessary to perform stretching exercises, breathing exercises, which will improve the training result.
Classes should be comfortable and should last at least 30 minutes a day. Gradually, the load and duration should be increased.
For type 1 diabetics, it is necessary to reduce the dosage of short-acting insulin if classes are held within three hours of a meal. Before and after training, remember to measure your sugar. This is necessary in order to prevent hypoglycemia, i.e. a sharp drop in sugar. Take some easily digestible carbohydrates (chocolate, sugar or juice) with you to class.
Nordic walking should be postponed if your sugar level is over 13 mmol / L, high blood pressure, or you are after laser coagulation of the retina.
It is also necessary to be extremely careful when performing physical activity for diabetics with distal and autonomic neuropathy, nephropathy and non-proliferative retinopathy.
Intense physical activity is not recommended for proliferative retinopathy. This is associated with a high risk of vitreous hemorrhage or retinal detachment. Walking at a slow pace does not have a negative effect on the retina.
Since with neuropathy, the sensitivity of the legs is reduced, in diabetics, the frequency of foot injury or infection increases. Therefore, in the presence of peripheral neuropathy, special attention should be paid to the selection of shoes and foot care.