Diabetes affects multiple areas of the body, and one of the most serious is the legs. In fact, diabetes is the leading cause of non-traumatic lower-limb amputations in the United States. But there is hope.

By incorporating one simple movement into your daily routine, you can improve circulation and protect your legs from the damaging effects of diabetes.

What is the Movement?

The movement is simple: walk. Walking is a low-impact exercise that can help improve blood flow, build strength, and promote overall health.

It is the perfect movement for anyone with diabetes, especially those who have peripheral neuropathy, a common complication of the disease that can damage the nerves in the legs and feet. Walking is gentle enough to not cause pain or discomfort, yet effective enough to provide significant benefits.

Why is Walking Important for People with Diabetes?

Walking is one of the best exercises for people with diabetes because it helps control blood sugar levels, reduces the risk of heart disease and stroke, and improves circulation to the legs and feet.

Poor blood flow in the legs is a common problem in diabetics and can lead to a host of complications, including foot ulcers, infections, and even amputations. Walking increases blood flow to the legs and feet, which can help prevent these complications and promote healing.

How Much Walking is Enough?

The American Diabetes Association recommends that people with diabetes aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, five days a week.

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However, if you are new to exercise or have not been active in a while, it is important to start slowly and gradually increase your activity level.

Begin by walking around the block or your neighborhood for 10-15 minutes at a time, and gradually increase your time and distance as you feel more comfortable.

Remember to wear comfortable, supportive shoes and socks that fit properly to prevent blisters and other injuries.

Other Tips for Walking with Diabetes

In addition to wearing proper footwear, there are a few other things to keep in mind when walking with diabetes:.

• Check your blood sugar levels before and after walking to monitor any changes.
• Carry glucose tablets or another form of fast-acting glucose with you in case of low blood sugar.
• Avoid walking in extreme heat or cold, as these conditions can affect blood sugar levels.
• If you experience pain, numbness, or tingling in your feet or legs while walking, stop and rest. These could be signs of more serious complications and should be checked by a healthcare professional.

Incorporating Walking into Your Routine

One of the easiest ways to incorporate walking into your routine is to make it a part of your daily schedule. Here are a few ideas:.

• Take a 10-15 minute walk after each meal.
• Instead of driving, walk to the store or other nearby destinations.
• Take a walk break at work instead of sitting at your desk all day.
• Join a walking club or group for motivation and support.

Conclusion

Walking is a simple yet effective movement that can help improve circulation, build strength, and promote overall health in people with diabetes.

By incorporating walking into your daily routine, you can protect your legs from the damaging effects of diabetes and reduce your risk of complications. So put on your walking shoes and take the first step toward healthier legs today!.