Discover how regular walking and gentle movement can support your journey towards better health and lifestyle balance
Learn more about walking and movement
Regular walking and physical activity are fundamental components of a healthy lifestyle, particularly for individuals managing diabetes. Movement helps improve overall wellness, supports cardiovascular health, and contributes to better weight management.
In India, where diabetes affects millions, incorporating daily walks into your routine can be a simple yet powerful lifestyle choice. Whether it's a morning stroll in the park, evening walks with family, or gentle exercises at home, every step counts towards better health.
Important Note:
This information is educational only. Always consult qualified healthcare professionals for personalised medical advice and diabetes management plans.
Regular brisk walks of 30-45 minutes can significantly improve cardiovascular fitness and help maintain healthy weight levels as part of an active lifestyle.
Gentle yoga practices and stretching exercises improve flexibility, reduce stress, and promote overall wellness through mindful movement and breathing.
Simple resistance exercises using body weight or light weights help build muscle mass, which supports metabolism and overall physical strength.
Low-impact cycling is excellent for cardiovascular health and can be easily incorporated into daily routines, whether outdoors or on a stationary bike.
Swimming provides a full-body workout that's gentle on joints while building endurance, strength, and cardiovascular fitness in a refreshing environment.
Small changes like taking stairs, gardening, or household activities contribute to daily movement goals and support an active, healthy lifestyle.
Health experts generally recommend at least 150 minutes of moderate-intensity aerobic activity per week, which translates to about 30 minutes of brisk walking five days a week. However, individual needs vary based on fitness level, age, and overall health condition. It's best to start gradually and consult with healthcare professionals to determine the appropriate activity level for your personal situation.
In India's climate, early morning (6-8 AM) and evening (5-7 PM) are generally the most comfortable times for outdoor walking, avoiding the intense midday heat. Morning walks offer fresh air and a peaceful start to the day, while evening walks can be a good way to unwind. Choose a time that fits your schedule consistently, as regularity is more important than the specific time of day.
Absolutely! Indoor walking is an excellent alternative during extreme heat, monsoon rains, or poor air quality days. You can walk in shopping malls, indoor tracks, or even at home. Many people use treadmills, or simply walk around their living space. The key is to keep moving regularly, regardless of the setting.
It's helpful to be aware of how you feel during and after walking. Notice your breathing, energy levels, and any discomfort. For those managing diabetes, many choose to monitor blood glucose levels before and after exercise as recommended by their healthcare providers. Start slowly, stay hydrated, and listen to your body. If you experience unusual symptoms, consult a medical professional.
Comfortable, well-fitting walking shoes with good cushioning and support are essential. Look for shoes with adequate arch support, breathable materials, and proper fit with about a thumb's width of space at the toe. For those with diabetes, proper foot care is particularly important, so invest in quality footwear and check your feet regularly. Replace shoes when they show signs of wear.
Walking with family or friends, joining walking groups, setting achievable goals, varying your routes, listening to music or podcasts, and tracking your progress can all help maintain motivation. Many people in India enjoy morning or evening walks with neighbors or community groups. Make it enjoyable rather than a chore, and remember that consistency is more important than perfection.
I started walking 30 minutes every morning after my doctor's recommendation. It's become my favourite part of the day - I feel more energetic and it's helped me maintain a healthier lifestyle overall.
Walking with my family in the evening has become a wonderful routine. It's not just about physical health - it's quality time together and helps me manage stress from work much better.
I joined a morning walking group in my neighbourhood. The social support and accountability have been incredible. We motivate each other, and I've made some great friends along the way.
Have questions about incorporating walking and movement into your lifestyle? We'd love to hear from you.
You can also email us directly at: info@cuwipoh.shop