Get walking for diabetes this Bermuda Race Weekend

WEDNESDAY, JAN. 11: The Bermuda Marathon Weekend is nearly upon us and this year The Bermuda Diabetes Association has been chosen as the benefitting charity.  The Bermuda Track and Field 10k Walk to support diabetes is on Saturday. The Diabetes Association’s Kuni Frith-Black shares tips on why it’s good to walk.

Scientific studies support research carried out that walking is good for your health. 

Did you know that walking at a moderate pace for 30 minutes a day can reduce your risk of heart disease, lower cholesterol levels, reduce blood glucose levels and regulate your blood pressure? 

Walking produces the same benefits as vigorous forms of physical activity. Make a conscious effort to incorporate walking into your daily routine as much as possible and only use your car for long distance trips. Look for any opportunity to stretch those leg muscles like walking the stairs. Your 15 minute coffee break can also be used to get out of the office and walk about instead of consuming high calorie snacks. Other benefits to walking include:

• Encourages weight management and reduces body fat
• Improves symptoms associated with your mood — particularly depression and anxiety
• Improves physical stamina and fitness
• Increases circulation
• Bolsters immune function
• Prevents osteoporosis
• Reduce stress

Italian researchers have proven that the introduction of a walking programme, approximately 30 minutes a day for those living with type 2 diabetes lowers the hemoglobin A1 C levels.  This research is further confirmed by the American Heart Association and the American College of Sports Medicine.

Walking is a free and gentle form of low impact exercise. There is no excuse for not including exercise in your daily routine, if you can’t afford expensive gym fees... just get up and walk.  If you have suffered from injuries in the past as a result of vigorous exercise, walking is a good way to get back on track. The greatest investment in walking is a good pair of walking shoes.  When shopping for walking shoes make sure you use the following tips:

• Select a shoe with a well-cushioned heel
• Look for good arch support
• Have enough room inside the shoe to freely wiggle your toes about
• Search for slip-resistant soles

Don’t forget to warm up for about five minutes before walking and stretch those muscles after warming up. Stretching should include the calf muscles, quadriceps and hamstrings. A cool down routine should follow your walking session to reduce your heart rate. Remember to include stretching exercises in your cool down routine.

Kuni Frith-Black is executive director for the Bermuda Diabetes Association. The Bermuda 10k Walk takes place this Saturday at 9pm from the National Sports Centre. Entry is $45 and forms are available from the Diabetes Resource Centre on Dundonald Street. See www.bermudaraceweek.com.