Chronic Conditions 5 MIN READ 1246 VIEWS March 4, 2023

10000 Steps: Do They Help in Type 2 Diabetes?

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

10000 steps

Type 2 diabetic patients need to make daily healthier choices starting with daily exercise. Patients need to begin their fitness journey to reach 10000 steps daily eventually. According to some research, people with prediabetes need exercise to lose some body weight, which can lower their chances of having full-blown diabetes significantly.  

Normally, the body breaks the food into glucose i.e. the sugar and releases it into the bloodstream. This signals the pancreas to produce insulin which helps in absorption of blood sugar by cells for conversion into energy, and excess of which gets stored in the liver for later use. But diabetic bodies either can’t make much insulin or destroy insulin-producing cells, which makes blood sugar levels uncontrollably high. Over time, it becomes a chronic condition that affects other body parts. Slowly, diabetes causes serious health issues like heart disease, kidney problems, loss of vision, etc.

There are 3 types of diabetes – type 1 diabetes, type 2 diabetes and gestational diabetes. Two components regulate the diabetes level, insulin and glucose.    

Type 2 Diabetes 

This chronic condition arises as the sugar levels in the bloodstream increases due to low insulin or the body is not able to effectively use whatever insulin is made, which makes blood sugar levels high. These conditions arise due to an unhealthy lifestyle. Type 2 diabetes is generally seen in adults as the symptoms are slower than in other diabetes. 

Even though this condition is incurable, it can be prevented or stopped through healthier choices like exercise, meditation, low-sugar foods, and medication. Type 2 diabetes is the most common health problem that doubles every year.  

Causes  

Type 2 diabetes can arise due to unknown conditions of low insulin production or due to insulin resistance in the body. Causes of type 2 diabetes are weight, family genes, ethnicity, fat distribution etc. which can also affect the results. It is also associated with blood lipid levels, higher risk during pregnancy (females with gestational diabetes are at high risk of developing type2 diabetes later in life), and polycystic ovary syndrome.

10000 steps - Fun Fact

Symptoms

Even though most of the symptoms for both types of diabetes are similar, their duration and escalation may differ. Type 1 symptoms can occur throughout childhood but type 2 symptoms can appear in adulthood. These symptoms include:

  • Constant thirst 
  • Frequent  urination
  • Uncontrollable bladder/increased urge to pee for most younger patients 
  • Recurring hunger 
  • Loss of weight
  • Mood swings
  • Fatigue 
  • Blurred visions
  • Frequent infections
  • Dark skin in some areas – around the neck, arms, and armpits. 

Complications of diabetes can give rise to adverse conditions like heart conditions, kidney problems, eye damage, non healing wounds, frequent infections, hearing impairment, etc.

Benefits of Walking 10000 Steps for Type 2 Diabetes Patients

The causes of type 2 diabetes are lifestyle based, which can be changed or managed according to their benefits. Some unhealthy habits need healthier alternatives. Prevention may be necessary for people suffering from obesity, higher cholesterol, family genetics, etc. 

If the walking goals seem impossible, it is better to break the goal into shorter ones. After getting used to it, step up the aim for the next time, this process is called interval walking. It immensely helps in controlling blood sugar levels.   

While walking briskly, it is necessary to take care of your feet as diabetic patients can easily develop foot complications or diabetic neuropathy. 

1. Helps Maintain Blood Pressure 

Walking or running is an easy, effective and cheap way to prevent diabetes in today’s world. Daily activities keep blood sugar levels low by using more sugar which reduces the effects of type 2 diabetes. People suffering from prediabetes should start walking 10000 steps per day. According to some research, people have low chances of injuries but higher benefits. It is also associated with reduced risks of mortality rates.

Healthy activities may seem harder to follow at the start, but it is beneficial to ease into them over time. Casual changes like strolling rather than transportation or using stairs can also count, as increases overall stamina. 

2. Lowers Weight and Reduces Fat

General walking also burns calories which can differ from person to person under different factors like weight, age, distance, etc. Nowadays, obesity may be one of the common causes for type 2 diabetes in most populations. Eating healthy food and exercising regularly should keep the weight in check. Proper fat distribution is also necessary for this condition. 

3. Helps Keep Heart Healthy

Diabetic patients are more prone to heart and blood vessel-based diseases. Walking 10000 steps can be a way to ward off cardiovascular diseases. Similarly, it also helps in regulating normal blood pressure and cholesterol levels. 

4. Stress Relief

People with type 2 diabetes need proper mental health to deal with physical conditions because higher stress can induce blood pressure and reduce insulin sensitivity. During stressful situations, the body releases sugar which needs to convert into energy. Walking or another exercise can produce endorphins which help in lifting mood and help relieve energy. According to research, diabetic patients are more likely to have depression and anxiety. Therapy or counselling can help you to deal with emotional instability or mental stress.

5. Sound Sleep

If you exercise more, you will have a stress-free sleep at night. Insufficient sleep can have adverse effects on insulin. Adequate sleep and a proper sleep cycle are necessary for better health altogether.  

6. Manages Overall Health 

Higher diabetes can lead to harmful health conditions like heart disease, kidney problems, eye damage, nerve damage, etc. Diabetes also affects injury recovery time and may lead to severe infections and amputations.   

Benefits of a Healthy Diabetes Diet

Diabetes patients should not refrain from their favourite meals but use healthy alternatives that can work. A balanced diet of vitamins, minerals, antioxidants, and fibre should be helpful to prevent diabetes and increase overall health. It is better to follow a specially planned diabetes diet daily to maintain low blood sugar and a healthy future. You can choose from many tasty yet healthy options like:

  • Beans 
  • Leafy vegetables
  • Citrus fruits  
  • Fatty fish 
  • Greek yoghurt 
  • Flaxseeds
  • Apple cider vinegar 
  • Nuts 
  • Whole grains
  • Tomatoes 
  • Berries

Avoiding highly processed, carbohydrates, salty, or sugary food may be best for diabetic patients as this may give rise to other serious diabetes causes. Food that promotes weight gain or unhealthy fat should also be avoided. Figuring out a perfect diet plan and following it can be hard but is definitely beneficial.  

10000 steps - expert's tip

Conclusion 

Even though there is no cure for both type 1 and type 2 diabetes, there are ways to control and prevent it. Regular exercise programs or dietary preparations can help you live a better and healthy life. Even for people without diabetes, 10000 steps every day can keep blood sugar levels in check. Avoiding more complications should be the priority for diabetes patients as they can be life-threatening. 

Habits like smoking and drinking alcohol trigger blood glucose to serious levels. It may result in low blood flow to the hands and feet. Other parts may face dangers due to these actions. If patients are on oral or insulin medication blood sugar may even drop dangerously low. 

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