Diabetes, also known as diabetes mellitus, is a chronic metabolic disease that affects how our body uses glucose. Type 2 diabetes mainly occurs when the pancreas can no longer release enough insulin for the body or when the body cannot make proper use of the insulin the pancreas produces (insulin resistance).
Uncontrolled Diabetes increases the possible risk of various complications like diabetic eye disease, nerve damage, kidney disease, heart disease and strokes.
While medicine and doctors’ consultation are definitely essential to manage diabetes, research studies show that the benefits of physical activity are undeniable when it comes to keeping blood sugar levels in check. This includes walking, workout, power walks, brisk walking and yoga.
A brisk walk or walking at a brisk (active and energetic) pace basically refers to walking faster than the usual pace of a walk or stroll. To call a walk a ‘brisk’ or a power walk, an individual must have an increased heartbeat and breathing rate while walking.
Before you get started, you must note a few things for successful brisk walking:
There are certain walking workout techniques that one must follow to make the most out of their brisk walk. This includes:
Below listed are the advantages or benefits of walking every day at a brisk pace for people with diabetes:
Brisk walks can help you lose excess weight or fat in your body by burning more calories. It increases lean muscle mass and boosts your fitness level, which in turn also helps deal with the risk of other lifestyle disorders like obesity.
Regular brisk walks can help reduce the risks of various cardiovascular or heart diseases, like narrowing of arteries, chest pains, heart attacks or strokes, and more by improving cardiovascular health as it brings up the heart rate. People with pre-existing heart diseases should seek consent from their doctor before indulging in brisk walking or other physical exercises.
Another benefit of walking every day at a brisk pace is that it helps manage high blood pressure by reducing the stiffness of the blood vessels, which makes it easier for blood to flow.
Regular brisk walking can help increase insulin (a hormone released by the pancreas) sensitivity. This means that the blood cells become better at utilising insulin for drawing in glucose for energy.
Brisk walking also helps improve an individual’s mental health by improving their sleep, boosting self-esteem, and building brain power. It increases blood circulation in the brain and body, which reduces stress levels.
According to the American Diabetes Association and the American College of Sports Medicine, 30 minutes of brisk walking for five days every week is necessary to deal with diabetes. Involve at least 20 minutes of frequent brisk walking at a pace of 15 to 20 minutes per mile (3 to 4 mph) in your 30 minutes of walking goal.\
Also Read: Benefits of Walking Backwards: Unveiling the Science Backed Advantages
Brisk walking is the best walking workout to manage diabetes. If you are still in doubt, consult your doctor or healthcare provider to know the best physical activity for your body and the advantages of brisk walking for diabetic people. It is advisable to carry a source of fast-acting glucose ( fruit juice, glucose tablets) while going on a walk to manage an episode of hypoglycemia that may occur.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Regular physical activity is vital for maintaining your fitness and health, apart from helping to lower the risk of cardiovascular conditions in the future. There are plenty of workout routines that strengthen muscles and build stamina (such as walking, running, callisthenics, etc). But did you know that simply taking the stairs can burn more calories than walking or even jogging?
Climbing the stairs can be something you do as part of your daily routine or you may use it as an exercise tool. The best part is that you don’t need to buy any expensive gym equipment, just find some stairs and get to work! Here’s why you should add stair climbing to your workout plan.
Walking has long been suggested for most people who need to get their daily dose of physical activity – it is simple, easy to do and it works. If you have problems sticking to a weight loss program, maintaining 20 minutes of brisk walking daily can be much easier for you.
Stair climbing is also recommended since it burns much more calories than even a brisk walk. However, although most people have access to stairs, stair climbing is not as popular. A few reasons why stair climbing isn’t as popular as walking for weight loss:
Still, if you can do it regularly, stair climbing can provide even more benefits than walking. Let’s look into it.
Most health organisations recommend between 20-30 minutes of moderate-level physical activity daily. Even the World Health Organisation recommends 150 minutes of the same weekly. Of course, those who wish to lose weight may need to opt for slightly more intensive types of exercises. Stair climbing may be perfect in these cases.
Did you know, that for every minute you take the stairs, you burn 8 – 11kcal, which is high compared to other moderate-level physical activities? So, next time you are tempted to stand infront of the line for the lift, go for the stairs instead and get you steps in as well!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Taking the stairs everywhere may not always be possible. If you work on the 20th floor of an office building, you may not have the stamina nor the time to get to the top (not to mention you’ll be sweaty when you show up to work). Here are some key things to keep in mind for a safe and effective stair workout:
Taking the stairs can be good for the heart. Climbing stairs can improve the amount of “good cholesterol (HDL)” in your blood. Higher amounts of good cholesterol may help you lower the risk of heart disease.
Dr. Rajeev Singh, BAMS
Stair climbing may not be for everyone, you may need to check with your doctor whether you can safely climb the stairs. Additionally, there are certain warning signs to be aware of:
Stair climbing can be added to your daily routine easily wherever you work or live and can counteract a sedentary lifestyle. Be sure not to overstress your body and slowly ease into this form of rigorous physical activity. If you are overweight or obese, talk to your doctor or fitness instructor about incorporating stair climbing into your weight loss plan.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
One of the easiest ways of ensuring that you stay fit and healthy is to go for a walk regularly. Walking every day has several health benefits. So, what is the difference between walking and brisk walking? When we say ‘I am going for a walk’, it could mean any pace- slow, moderate or fast. Theoretically, brisk walking refers to a walking speed of 3 miles per hour. Brisk walking is a more effective version of walking. Brisk walking is walking at a pace driven by your metabolic rate, to effectively achieve fitness and health. Anything around 100 steps a minute can be considered brisk walking as it varies slightly from person to person.
What is a better way of staying fit than by walking briskly with a companion in the evening breeze? It is not very strenuous, less time consuming and manages to keep the fun in fitness.
There are several health benefits of brisk walking. Some of them are the following:
Brisk walking ensures that the energy in your body is put to good use. The surplus food in our body is converted and stored as fats. Brisk walking helps maintain healthy storage of fat and burn excess calories. It promotes efficient digestion and utilization of food and improves the metabolic rate.
A brisk walk may help clear your mind and be a healthy excuse to take a break from work. All the negative emotions that may accumulate throughout a day, find a vent of getting released through moderate physical activity that is not too exhausting.
A regular brisk walk may improve your overall flexibility and strengthen your bones and joints. An active lifestyle ensures a reduced risk of joint-related problems.
A healthy metabolism may be beneficial for maintaining healthy body weight. A brisk walk when teamed with a balanced and nutritious diet, is a great way of staying fit.
Brisk walking may help lower the stress hormones of the body, physical activity also releases endorphins which are responsible for feeling positive and content.
An active lifestyle ensures that you are more energetic. Brisk walking may not only increase your energy levels but may also help you retain it throughout the day so that you do not become tired easily.
Did you know?
Brisk walking is a great way to improve one’s health condition, however people concerned with knee joint health can resort to cycling which is a comparatively low-impact exercise with more benefits compared to brisk walking, one can start with indoor cycling with the least resistance mode and gradually increasing the resistance as per the advice of their health coach or physician
Dr. Nikhil Yadav, MBBS MD, CCEBDM
While you may think, what can be so difficult about walking, there are certain parameters, which if not followed, may render your efforts futile or even encourage negative results.
Let us explore some common mistakes while brisk walking which you must address immediately.
People often make the mistake of walking at an improper speed when out on a brisk walk. A slow walk may not be doing enough for achieving your fitness goals. A walk too fast may make you get exhausted soon and reduce the time and distance for which you walk. This, in the long run, may prevent you from achieving your desired level of fitness.
A tense body including shoulders, neck and waist may restrict your range of motion.
A brisk walk should only be done in proper walking shoes. Sneakers, sandals or other kinds of footwear may lead to foot problems in the long run.
An improper posture while brisk walking, such as slouched shoulders or a hunched back may lead to postural disorders like scoliosis.
It is a common practice to sip on packaged energy drinks or a coffee or packaged fruit juice while on a walk. These beverages are processed and contain high levels of added sugar. Even grabbing a coffee at the end of your walk may be reversing all your efforts into getting fit. Try to stick to water in case you feel thirsty while walking. Munch on some fresh fruits 15-20 minutes before going for a walk to meet your energy requirements.
Tight and movement restricting clothing items such as skin fitting jeans and jumpsuits should be avoided when going for a walk. Activewear or light clothes breathable in nature should be worn to ensure maximum comfort while walking.
Take a sip of water at a time rather than gulping the whole water bottle. That will help you stay hydrated and feel active.
Brisk walking is a great way of achieving fitness since it is convenient, less time consuming and does not need a lot of equipment. However, some common mistakes such as wearing improper shoes, having a bad posture or walking at an extremely high speed should be avoided to get optimum results from your daily brisk walk.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Every individual is entitled to good health and wellbeing. To ensure healthy living, accessibility to medications and other health facilities are of vital importance. Today, in many parts of the world, people do not have the opportunity to realise their needs. Drawing inspiration from this vacuum is the theme of this year’s World Diabetes Day, ‘Access to Diabetes Care: If Not Now, When?’
World Diabetes Day is celebrated around the world on 14th November, on the occasion of Sir Frederick Banting’s birthday. Sir Frederick Banting discovered Insulin in collaboration with Charles Best in 1922. This date was chosen for the launch of WDD in the year 1991 by the World Health Organization and the International Diabetes Federation.
Diabetes is hailed as a silent killer due to the health complications it brings about. Diabetes Mellitus is a chronic condition characterised by high levels of blood sugar. According to a report by the World Health Organization, more than a million deaths took place in 2019 due to diabetes. Diabetes is the major cause of heart attacks, stroke, blindness and kidney failure.
So, on the occasion of World Diabetes Day 2021, let us discuss how you can stay healthy if you are living with diabetes.
When we come to the causes of diabetes, there are two types to elaborate on; type 1 and type 2.
The reason why type 1 diabetes occurs is unknown. What little can be gathered is that the immune system destroys the cells in the pancreas which are responsible for producing insulin. This leads to an insulin deficit in the body while sugar starts to accumulate in the bloodstream.
For type 2 diabetes, the causes are categorised into two which are also interrelated:
Some risk factors that can make you more prone to type 2 diabetes are as follows:
Both type 1 and type 2 diabetes have the following warning signs:
Diabetic people need to pay special care and attention to what they are putting inside their body as what you eat can spike your blood sugar level and put your health in jeopardy. It is believed that the diet plan recommended for someone with diabetes is the ideal diet plan for all for a healthier life.
While some foods will regulate your blood sugar levels, keep inflammation under control, others will do just the opposite and put you at risk of diabetes-induced health complications. Some of these are:
Whether you have type 1 or type 2 diabetes, exercising regularly is highly recommended to keep both your weight and blood sugar under control. Here are 5 easy exercises that you can easily incorporate into your daily regime for about 30 minutes or so.
Diabetes if left untreated can be lethal and complicated. It can either directly or indirectly weaken your bodily system. Below are some ways that diabetes can slowly break down your organs.
If you are living with diabetes, a few lifestyle tweaks can keep you safe, healthy and out of unnecessary complications.
Diabetes is a complicated condition but one that can be kept under control. To lead a healthy life with your family, here is what you should do.
Also Read: What Level of Blood Sugar is Dangerous? A Complete, Research-Based Guide
In case of any emergency or treatment-related inquiry, you can call on the following toll-free number: 1800 121 2096.
Living with diabetes can be stressful and frustrating at times due to the number of dietary restrictions one has to follow every day but rest assured that it is possible. With proper emotional and mental support from your loved ones, you can lead a healthy and normal life. Furthermore, due to the active efforts on the part of the government to spread awareness and the wider availability of medications provided by online pharma giants such as PharmEasy, buying medications and other diabetes-related kits and essentials have become easy, fun and less time-consuming.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Commitment is the integral requirement to achieve healthy weight loss. The aspect of maintaining a healthy diet is also important to cut calories and achieve your weight loss goals. Read on to know whether a weight loss workout plan or a controlled diet plan is better for losing weight.
Weight loss for your body is dependent on two major factors. They are calorie intake and energy expenditure. The food you eat is used up by the body to provide energy and the rest is stored as fat. When the body is spending less energy concerning the number of calories that are being consumed through food, the body starts storing more fat leading to its accumulation in the body.
Weight loss is achieved when there is a calorie deficit in your body. This means that your body is expending more calories than the amount that you are consuming. A daily diet plan for weight loss and an exercise regime can both help you achieve a calorie deficit. A daily calorie deficit of 500 – 100 Kcal can help you lose 0.5 kg to 1 kg within a week. The key to weight loss is the combination of a good diet plan and burning calories through exercise. Remember we have to cut down on calories and not on the daily nutritional requirements for a healthy weight loss.
Let us look into how each of these methods can help you lose weight.
Exercising is one of the cornerstones of anyone’s weight loss journey. Exercise is helpful for helping you shed out those calories in a literal sense.
When you engage in any physical activity you increase the metabolic rate of your body which helps you burn calories. Exercise is very crucial if you are starting your weight loss journey. Performing aerobic activities is one of the best workouts to lose weight. If you include even 30 minutes of low or moderately paced aerobic exercise in your daily routine, you will be able to burn a significant amount of calories. You can include easy aerobic exercises like walking, cycling, jogging or light running to your daily routine.
Hitting the gym for weight loss is a very effective weight loss plan if you plan on losing weight and conditioning your body to become fitter. Strength training in the gym is one of the best exercises to burn fat. Training in the gym helps you build up your metabolic rate such that you burn calories faster. It also helps you build muscle mass and tone your body.
Exercises for weight loss need not necessarily involve a rigorous schedule. A daily habit of moderate to light exercising can help you reduce weight gradually. The key is to start light and gradually increase the intensity of exercises once you get accustomed to a schedule.
In my opinion, unless you make a conscious effort to monitor the number of calories you consume and drink, you may need to engage in a lot of physical activity. Regular physical exercise and a balanced diet are both essential components of a healthy lifestyle.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Weight loss is heavily dependent on the number of calories that you consume throughout the day. Unhealthy eating habits is one of the major causes of weight-related disorders like obesity. It is also easier to keep a track of your calorie intake than burn the number of calories you consume to achieve a calorie deficit.
You are what you eat. Your body reacts to the food you consume and this is why a meal plan for weight loss is crucial if you want to lose weight. The consumption of processed food high in calories or the exclusion of nutrient-rich food in your diet can affect the weight of your body.
If you plan on losing weight then you should curate a diet plan for weight loss. Being mindful about your food and making healthy food choices leads to better absorption of food by your body. Eating protein-rich and nutrient-rich food helps your body metabolism function better. The inclusion of fibre is very important if you want to lose weight.
Get in touch with a nutritionist or keep a close watch on what you eat throughout the day. It is essential that you do not miss out on the consumption of a balanced beal while trying to achieve a calorie deficit.
In my opinion, sticking to a nutritious diet with healthy alternatives may help someone remain within their daily limit without counting calories. Researchers discovered in 2018 that eating a diet high in fibre and lean proteins may result in weight loss without the need to track calories consumed.
Dr. Rajeev Singh, BAMS
A healthy meal plan for weight loss is a crucial aspect if you want to shed those calories. However, achieving a calorie deficit through diet alone can become a difficult task since it includes a lot of food restrictions. A healthy weight loss plan should ideally include some amount of exercise so that you can achieve your calorie deficit by burning some amount of calories too. Neither is mutually exclusive. Exercise can help you lose weight but should always back it up with a healthy diet, otherwise, you will feel weak, your muscles will not recover and even your immunity may take a beating. So you need to carefully chalk out a plan that includes both.
There is no single path to take if you plan on losing weight in a healthy manner. When you combine a conscious diet plan along with a weight loss workout plan you make it easier for yourself to lose weight quickly.
Also Read: Can You Lose Weight by Not Eating? The Dangers of Starvation Diets
There are many diet fads or exercise regimes that promise rapid weight loss if you follow those plans. No quick fix diets or extreme exercise routines will help you lose weight in a healthy manner. In the diet vs. exercise debate, there is no clear winner since both these aspects are crucial if you want to lose weight. Weight loss is a gradual process and you should remain steadfast towards your aim.
Also Read: How to Reduce Weight Without Exercise: Proven Strategies and Science-Backed Methods
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Everyone of us knows how important regular walks can be for good health. It may seem like a relatively simple exercise but it has tonnes of health benefits and it is also one of the easiest ways to keep our minds healthy and fresh. Having said that, have you ever thought about how many steps a day you should take or if it really matters and does the number affect your wellbeing?
Let us take a quick look at the advantages of a daily session of brisk walking-
While you may hear it often and be instructed by your fitness tracking devices to take 10,000 steps a day, note that it doesn’t necessarily have to be the best option. You can decide your own pace and take time to up your current steps. The good news is walking around 7,000 to 8,000 steps daily is equally good, rather better.
While setting goals can motivate you to do better, you must note that it is not necessary to meet a certain target. Walking helps you stay fit, you may include it as a part of an exercise and it does not mean that if you don’t walk 10,000 steps a day, it is useless. Similarly, it does not mean walking 10,000 steps a day ensures additional health benefits.
Studies and research shows that sitting for long durations is not good for one’s health. Movement of any kind, such as exercise, walking, running or any physical activity has positive results. Not only health benefits but these can also help you focus and think better.
People younger than 60 should indeed walk 8,000 to 10,000 steps a day to get the best benefits in terms of life expectancy and cardiovascular health. People older than 60 show the most benefit between 6,000 and 8,000 steps
Dr. M.G. Kartheeka, MBBS, MD
If you are thinking about how many calories are burned in 10,000 steps, you should first understand that each individual tends to function differently. While some may burn around 300-400 calories in 10,000 steps, some may burn way less. The factors that matter in this case are your body weight, height, fitness level, pace and the area you are walking in.
Walking is often linked with weight loss and only when you consume fewer calories or burn more calories than consumed, can you achieve weight loss goals successfully. When you adopt a healthy lifestyle and you are determined to stay active, you can manage your weight healthily. Walking 10,000 steps a day was nothing but a marketing strategy and is not proven to be the healthiest goal.
Walking for at least 30 mins per day or a moderate physical training in the form of exercise can go a long way to improve cardiovascular and pulmonary fitness. Risks of diabetes, stroke and heart disease reduce by almost 30-40% with a regular walk for at least 30 mins.
Dr. Ashish Bajaj, M.B.B.S., M.D
”Walking can help improve the quality of one’s life, increasing energy levels, improving sleep quality, helping with mood, as well as slowing mental decline,” Wong said. It is advised to have a purpose for walking, it could be weight management, health concerns, mental wellbeing or even just the need for a break. This helps make the walks more meaningful and helps you see results. 10,000 steps is an achievable and great goal but remember that it is not a must to stay healthy. Set your goals based on your individual health profile and increase them gradually to enjoy the benefits of good health.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
