By Beverleigh H Piepers

It has long been said that exercise is a powerful tool to clear the blood of sugar and help to control Type 2 diabetes. Walking is one of the best forms of exercise for just about anyone. It is low intensity which means that people with joint problems can participate in walking programs fairly easily. New research is showing that taking more steps per day could actually lower your risk of developing Type 2 diabetes.

Walking burns a lot of calories but even if it doesn't lead to weight loss, it has been shown diabetics:

* improve their HbA1c level by 0.4%
* lower their risk of heart disease
* improve their cholesterol levels

This was found during a national research study in Australia. During the study which commenced in the year 2000 and continued through to 2005, researchers gave pedometers to over 600 adults so they could measure how many steps they were taking during two consecutive days.

Diabetics who walked the most during the five-year period had a lower body mass index (BMI) and also had better insulin sensitivity. Experts recommend that people take at least 10,000 steps per day which is the equivalent to about 5 miles. The study showed also that a sedentary person could increase their daily steps to reach 10,000 and lower their BMI by almost 1 point while improving insulin sensitivity by three times.

So how do you start a walking program that you will stick to? Everyone is motivated by different things so it's hard to give a one-size-fits-all approach to commencing a walking program.

However, if you work with a group of people, why not set aside part of your lunchtime or time before or after work to walk with a group of friends or work colleagues. Often, having camaraderie and the accountability of walking with other people will help you stay on track.

If you don't like to walk outside, or it's too hot or cold where you live, there are indoor walking programs available on DVD that you can purchase and work with at home. These particular DVDs allow you to walk in a small area and still get the same benefits of walking outside.

Of course, using the treadmill is another option for people who can't or don't want to walk outside. You can also try walking inside the mall or the local track if you so desire.

Set small goals so that you don't get overwhelmed at first. If you haven't done a lot of physical activity in recent years, you might want to start out walking 10 to 15 minutes per day, three or four days a week, as you build up your stamina.

It has also been repeatedly demonstrated that exercising or walking after eating, when blood sugar levels are at their highest, lowers blood sugar. If walking after meals brings on angina, or chest pain, wait a few hours before exercising.

By Douglas Royer

If you are not diabetic, chances are you probably know someone that is. Millions of people around the world are somehow affected by Diabetes, and sadly thousands die each year. There are literally hundreds of studies that show exercise is one of the most effective ways to manage diabetes. One of the easiest and most natural exercises anyone with diabetes can participate in is walking. The benefits of walking are numerous and cannot be over emphasized. The following tips are certainly not all inclusive but provided as a general guideline to get you started on your way to a healthier you.

1. Get your doctor's approval

As with any form of exercise, it is vital to consult with your physician before starting a walking program.

2. Walk with a friend or group

Let's face it walking is boring at times. Sometimes it's difficult to stay motivated so join a walking group or at least walk with a partner. Relieving boredom will help you stick with a plan.

3. Wear comfortable walking or running shoes.

If you are diabetic, always be conscientious of your feet. Wounds often heal slower and can lead to potentially serious complications. Wear comfortable, well fitted shoes and always wear socks. Inspect your feet daily to avoid a plan ending blister or chaffing.

4. Create goals, develop a plan, tell people about it

In the beginning your only goal should be to get started, however, as you progress you may want to develop a plan. A plan could be simply to maintain your weight and help your body become more efficient at processing insulin. A plan also could be as complex as losing a lot of weight or to walk a marathon. Tell people about what you are doing. A support group will go a long way in keeping you motivated. In any case, a diary will help you to develop a plan, record your progress, and help you chart your way to achieving your goals. Be sure to schedule in a rest day periodically and remember that minor setbacks are sometimes unavoidable. Avoid disappointment by making these a part of your plan.

5. Start out gradually

In the beginning stages of a new walking regimen you should be cautious. After all walking is physically demanding none the less. Start out gradually by walking a block or walking 10 minutes. While walking, take the talk test. If you can carry on a conversation you're probably walking the right pace. If you're having difficulties carrying on a conversation, slow down! Your body will let you know when you can increase the distance or time. In the beginning it doesn't matter how far or long you walk, your only goal should be to get started.

6. Avoid low sugar (hypoglycemia)

Until you know how walking affects you glucose levels, test before and after a walk. Any exercise may cause your body to more effectively process insulin so it's possible for your sugar levels to drop significantly. Be sure both you and your partner know the signs of hypoglycemia (sweating, rapid heartbeat, fatigue, and dizziness.) You should always carry a source of quick acting sugar like glucose tablets or a small container of juice. A diabetic ID bracelet is quite inexpensive and could be a lifesaver.

7. Drink plenty of water before, during, and after your walk

Your body is made up of 90% water so be sure to replenish fluids by drinking water before and after. During longer walks or warm days your body needs more water so try to carry water with you to avoid dehydration.

Exercise helps your body to do everything more efficiently including the way your body processes insulin. It is without a doubt possible to reduce or eliminate the need for insulin or medication entirely. Exercise is not a cure for diabetes, but the reward of a well thought out walking regimen is a lifetime of diabetes management. Walking is definitely a routine a diabetic can live with. Why not step up, step out, and go for a walk today?