Walking: Your Feet, Your Food, Your Fitness
With type 1 diabetes it is important to make adjustments to your supplemental insulin and food intake to match the type, time, and intensity of your physical activity. Proper planning and monitoring of your insulin and food intake, with the addition of physical activity, can have a positive effect on your blood sugar levels over time.
A great way to ease into a new fitness routine is to start with daily walks. Walking can be done almost anywhere, costs nothing and requires only running shoes. While starting a new walking routine, it is important to keep a few tips in mind. Please see our walking tips below, and remember that if you are having any issues with your feet while walking, or have questions about your footwear, that our LMC chiropodists are always here to help and educate you.
1. Evaluate your footwear: Running 應始終穿著鞋子或拖鞋以保護您的雙腳——然而，許多足部潰瘍是由不合腳的鞋子摩擦引起的。因此，確保您的鞋子合腳且不會對您的腳部造成任何異常壓力至關重要。合腳的鞋子應同時符合您雙腳的寬度和長度，並為腳趾的自由活動留有空間。如果您對腳部缺乏感覺（例如，因為神經病變），則可能難以判斷您的鞋子是否合腳。神經病變也可能會減弱您感知鞋襪接縫引起的摩擦的能力。您的 LMC 足科醫生可以檢查您的鞋子，確保它們合身，並在需要時推薦合適的鞋履。.
2. Start your day with a daily foot inspection: Take time to inspect your feet every day. Look at the tops and bottoms of your feet as well as between your toes each day. This small step to your routine could save you from future problems that could not only affect your feet, but your overall health. Please check with your LMC Chiropodist if you find a change that concerns you.
3. Take it one step at a time: A good way to start something new is to take it slow. Setting achievable walking goals for yourself and slowly building up your walking time, will make your goals less daunting. If you don’t walk at all right now, make a goal to walk one minute per day. Next week, walk two minutes per day, and so on.
4. Check your blood sugar levels: While starting a new walking routine, it is crucial to check your blood sugar levels, before, during and after your first few walks. You may find that you need to adjust your insulin dosage depending on the length and intensity of your walk.
5. Take a snack: It is always a good idea to bring a healthy snack with you while going out for a walk. If your blood sugar starts to drop, you will have a snack on hand to get your levels under control fast. Try bringing an apple, a small box of juice, or glucose tablets with you in case your sugar levels drop while walking.
6. Make a walking schedule: An easy way to remind yourself to walk daily, is to schedule it on your calendar. Adding a walking reminder to your calendar can not only serve as a daily reminder, but it is also a great way to ensure you do not over-schedule yourself.
7. Get yourself a pedometer: 計步器是促進身體活動的絕佳動力工具。它們讓您能夠追蹤目標，並挑戰自己以提高整體健康水平。研究表明，規律的日常健身活動，例如散步，有助於減輕壓力、降低血壓和膽固醇水平，並改善您的整體健康。.
8. Sneak walking in: If you’re not into planning exercise, there are still easy ways to get more walking into your routine. You can park farther away when you go to the store, take the stairs instead when possible, and take walking breaks with colleagues at work. Sneaking walking into your routine will make getting to your goals a lot easier.
9. Make walking fun: There are many things you can do to pass the time while walking. Calling family members or friends is a great way to catch up with them, while also improving your fitness. Listening to music or audiobooks are also great ways to keep yourself moving.
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