Diabetes India
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Fitness-Walking for wellness

Start with a short term goal.For example,walk for 5 or 10 minutes every day,or increase your number of steps by 300to 500 per day.You may want to set a goal of of walking briefly for at least 30 minutes per day or10,000 steps per day.To stay motivates find a walking partner,such as family member,friend or co worker.Daily dog walks are also a great way to keep your walking.

You do not need to walk all at once.You can split it up .its fine to walk in blocks of 10 minutes or more at a time.

There are many was to walk more without going on long walk.Use the stairs instead lift,or park further away from work or store,instead of phoning a coworker or neigh bar,walk over.When you meet with some one or visit with friend,suggests taking a walk instead staying indoor.

TO GET THE HEART HEALTHY BENEFITS OF WALKING,YOU NEED TO WALK BRISKLY ENOUGH TO INCREASE YOUR HEART RATE and breathing ,but not so fast that you cannot talk comfortably.

Brisk walking is a form of aerobic exercise. This is exercise that increase your heart rate FOR AN EXTENDED TIME.Aerobic exercise helps strengthen your heart ,lungs,and muscles.A strong heart carries more blood,along with oxygen and nutrients,to the rest of body.Aerobic exercise also lowers blood pressure and can stay you at a healthy weight.

Walking and other aerobic exercises also can improve your mood and energy.Regular exercise helps prevent and reduce symptoms of depression. It helps reduce symptoms of anxiety in children and teens.

Walking ,like all physical activity,burns calories.Being active is important for staying at healthy weight.

You will get most cardiovascular benefit when you exercise at 50% to 85% of your maximum heart rate, WWW webmd.com/fitness-exercise walking for wellness

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Medfree: About 3.125 miles (5 kilometers) if each step is half a meter. [Somebody on this forum wrote his step is 30 inches and he takes 110 steps per minute. At that rate it would be ninety minutes to cover 5 kilometers]

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Medfree: That means each step is 2.64 feet or 32 inches (if I remember correctly, there are 5,280 feet in a mile).

Two hours daily means a mile in 24 minutes. Therefore, steps per minute equals 83.

Good!

I agree doing something more aggressive may hurt not only the joints, but also nerve/spinal cord. In 1992 I read a news item citing Harvard Medical School that jogging 45 minutes on hard ground for more than two years was identified culprit of joint, spinal cord and even nerve/ brain damage. That is the day I moved from hogging to brisk walking as I was in fourth year on solid ground!

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Thanks for the details Medfree.

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I f I can briskly walk uninterpreted for two hours per day,have you problem from this.

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ok,ok i will do as i wish

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Sharmakumar,very balanced article.Everyone who has got inclination can easily go for walking.It is very productive as it is whole body and mind exercise and it can be combined with many other family and social works.

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The most wonderful thing about walking is that it don't require any special gears.You can go for a walk in your pajama shirt and chappal or even in half pant and vest.,or any dress in which you feel comfortable.All talk of aerobic and anaerobic are all western funda .

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What is the harm of posting western web sites if there applications benefit you,after all some one is also posting contents from different sites,from here and there. If it does not suits to you ,ignore these,these are for reference and you are not bound to follow. As you do not follow of ADA guidelines,yes i do not follow blindly,but you cannot reject these guidelines out rightly. My doctor never prescribed diet chart to me,a person can learn it from other fellows in surroundings who are diabetic and follow different diet form other non diabetics. What is the harm in going in half pants ,Pajamas,if the climate allow it. some one is in habit of enforcing his own personal views,thinking he is wisest man on this planet,and others are inferiors to him.One can go in Pajamas,and chapels,if his body condition allow him. Instead of appreciating some one you feels jealous to him.

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I feel , habit of walking every day is good for all.

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Some one said walking in chappal is not good for diabetics.That part may be true for West where climate is generally cold,most part of their house is carpeted including rest room or toilet.Only part which is not covered is kitchen area.So sole of their foot gets soft and tender.So to prevent damage they do always wear some sort of foot gear.Itisnormal practice,In case of diabetics special care of foot has to be taken. Treatment of foot damage and it's complications is a very very costly affair.

But the scenario in India is entirely different.Most of India walks in chappal.Even inside house a great numbers move naked footed.In most of the houses foot wear is not allowed in side the house.So people here do not have fragile and delicate sole of foot,so chances getting foot damage even for a diabetic is extremely rare.

Those people who have read in hifi English medium schools always see though a western glass.

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Foot nerve damage does occur in our country. The moment I started consuming diabetic medicine, foot nerves damage started. When i went to a Diabetician who conducts Package test at concessional rate of Rs. 1500/- , I was shocked when foot sensitivity test was done. The test views sensitivity at different points of the foot. He prescribed separate medicine for foot nerves and said 'once nerves become numb, this cannot be reversed, but status quo may be maintained'. So protection of foot is very important and bare foot walking on rough roads is not at all advisable. Good diabetic shoes, chappals and sandals are available now. Even while doing static cycling also, I felt pain in foot nerve and then 'burying' religious aspect, I am wearing separate slippers in the house except kitchen. Pl take care of foot nerves.

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Foot nerve damage does occur in our country. The moment I started consuming diabetic medicine, foot nerves damage started. When i went to a Diabetician who conducts Package test at concessional rate of Rs. 1500/- , I was shocked when foot sensitivity test was done. The test views sensitivity at different points of the foot. He prescribed separate medicine for foot nerves and said 'once nerves become numb, this cannot be reversed, but status quo may be maintained'. So protection of foot is very important and bare foot walking on rough roads is not at all advisable. Good diabetic shoes, chappals and sandals are available now. Even while doing static cycling also, I felt pain in foot nerve and then 'burying' religious aspect, I am wearing separate slippers in the house except kitchen. Pl take care of foot nerves.

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Foot nerve damage does occur in our country. The moment I started consuming diabetic medicine, foot nerves damage started. When i went to a Diabetician who conducts Package test at concessional rate of Rs. 1500/- , I was shocked when foot sensitivity test was done. The test views sensitivity at different points of the foot. He prescribed separate medicine for foot nerves and said 'once nerves become numb, this cannot be reversed, but status quo may be maintained'. So protection of foot is very important and bare foot walking on rough roads is not at all advisable. Good diabetic shoes, chappals and sandals are available now. Even while doing static cycling also, I felt pain in foot nerve and then 'burying' religious aspect, I am wearing separate slippers in the house except kitchen. Pl take care of foot nerves.

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Unnecessary arguments. He was saying that occasionally&intermittently one can walk with chap pals,yes no harm. Nerve damage does not effect every body universaly.I have seen old lady aged 90 years who is a diabetic always bearing chap pals & moving here and there whole of the day,still capable of attending functions in and outside her colony,single handed without any companion. It is the body weight which exerts pressure on feet,if a person is normal his/her chances of nerve damages are lessened tremendously. No uniform formula can be applied for whole of the diabetics.

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Not necessary,i know personalty that lady walking with chap pals,still alive,and walking without any assistance whole of the day . on one side you do not believe webs like web md,ADA, diabetes uk etc.etc. and giving reference of Health unlocked.com/diabetes.com,this show your double standard.I am not defending anybody, he had just commenting on my post,it does not mean he is not aware not to walk with barefoot or chap pals,regularly. This is forum for discussion and not for arguments please,be polite in discussion, Thanks

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What ever you posted you received reply in response to that.ok

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No other than you is friend of mine here on this forum,but i have noticed that you suffer from inferiority complex.

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