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Tips on Treadmill Walking for Diabetics

Exercise is essential to help control diabetes. According to the American Diabetes Association, diabetics should lot at least 30 minutes of exercise five times a week for optimal blood sugar control and to maintain or achieve a healthy weight. In addition, it can reduce stress and improve poor circulation,which is a common by-product of diabetes. Walking is one of the best ways to exercise and can be done by virtually anyone of any health level. However, walking outdoors isn't always convenient or possible, so a treadmill may be the answer.

  1. Getting Started

    • There are two types of treadmills: manual and electric. Manual treadmills have the advantage of providing more resistance, but can't be programed to increase the difficulty. Electric treadmills can be programmed to provide a variety of workouts.

      Before doing any type of exercise, do a few simple stretches to avoid painful shinsplints. If your fitness level is low, begin by walking on the treadmill at a slower pace with no incline. Start with five minutes a day and every few days increase the incline, speed and time. If you begin to feel pain in your joints or experience extreme shortness of breath, lessen the time or intensity and gradually work up to a more difficult workout.

    Maintaining Fitness

    • Once you've reach a comfortable level of walking for at least 30 minutes at a time, it's important that you maintain your fitness. Work walking on the treadmill into a regular routine so that you aren't tempted to skip a day, and try to look at that time as a treat for yourself rather than an annoyance. Vary the incline and speed to give yourself the maximum workout for your time and to get the best benefits to manage your blood sugar. As your fitness level increases and you lose weight, don't forget to carefully monitor your glucose levels. You will probably find that you will need less insulin after a while.

    Tips to Stay Focused

    • As with any routine, walking on a treadmill can become boring after a while. You may be tempted to skip walks, and this directly affects your diabetes. Try listening to music or a book on tape while you walk to help pass the time. Set goals for yourself and reward yourself with non-food treats like a night out at the movies or new clothes. Join the American Diabetes Association's Club Ped to get support and encouragement from other diabetics and to track your success.

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