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Diabetes Fitness: Fitness Walking and Stretching the Lower Leg

Editor's note: This is the fourth in a series of columns on diabetes fitness by Chad Boykin. Chad is a certified fitness trainer, kickboxing coach, and author of "Muay Thai Kickboxing: The Ultimate Guide to Training, Conditioning, and Fighting." He was diagnosed with Type 1 diabetes at the age of 15.

In this column, we’re going to talk about fitness walking, one of the best year-round aerobic exercises. I’ll also describe some exercises and stretches for the calf muscles of the lower leg. These muscles are important in everyday activities like walking and driving. The exercises I’ll give you will help strengthen your ankles, improve your balance, and prevent slips and falls. They also can improve the blood flow in your lower legs, which is especially important if you have poor circulation.

Caution!
Exercise can rapidly affect your blood sugar. Always test before you exercise. If your blood sugar is below 100 mg/dL, you should have a snack and postpone exercise until your reading is at least 100. Sipping a sports drink or diluted juice during a workout is a good way to keep blood glucose stable.

If your pre-workout reading is above 250, be aware that strenuous exercise can cause a rise in blood sugar, although this is not always the case. Get advice from your personal healthcare team about what you should do in this situation. Keeping good records of your blood sugar readings before, during, and after exercise gives your healthcare team the information they need to best help you.

Fitness Walking
Fitness walking is an effective low-impact exercise that does not place strenuous stress on the joints. Fitness walking is simply walking heel-to-toe, at a brisk pace, with long deliberate steps. (Think of walking to catch the bus, instead of walking down the aisle in a wedding.) All you need is a good pair of shoes, and perhaps some walking partners.

One way to make the most of walking exercise is to do “intervals.” Walk at a moderate pace for five minutes, then increase the speed for the next two minutes, and finally walk very fast for one minute. Repeat the cycle for the duration of the walk and keep track of your progress in a workout journal.

Just 20 minutes of walking at a brisk pace is a good way to improve fitness and health. Gradually increase your time, distance, or speed to keep getting the benefits over time. Regular walking (three-to-five times per week) has been shown to help lower blood sugar readings, improve insulin sensitivity, and lead to better overall control.

Stretching Your Lower Legs
The exercises discussed here should first be practiced with no resistance in order to learn the movement correctly. Getting help from a trainer is always a good idea.

Heel Raises
Begin in a standing position. Keep a slight bend in your knees and rise up on the balls of your feet, lifting the heels and pressing the balls of the feet into the floor. At the top position, be mindful of the muscles in the back part of your lower leg, which contract as the heels lift. Concentrate on feeling the stretch as you lower into the bottom position.

Variations: This exercise can also be done by placing the balls of the feet on a slight platform or ledge, and lowering the heels below the level of your toes. Or, you can simply stay on a flat floor, either seated or standing. Other variations include performing the exercise with one foot at a time, or with a weight in each hand. Always grab onto something sturdy for balance.

Sets and Reps
Practice these stretching exercises for three sets each of 15-20 repetitions, with a short rest of no more than one minute in between. Over many weeks, the sets can be increased to five. You should exercise your lower legs muscles twice a week, with at least one day off in between to recover.

Ankle Alphabets
This exercise is good for the calves, as well as the muscles around the ankle and shin. No equipment is necessary, and the exercise can be done anytime, anywhere. While seated, simply write each letter of the alphabet in the air, going from A-to-Z, with your toes, then repeat with the other foot. While you may not break a sweat, this exercise will keep the small ankle muscles strong, and it’s an excellent way to keep circulation good while seated at a desk or in flight. Just do the alphabet once or twice with each foot every hour if seated for a prolonged period and/or on days when you are also exercising your legs.

Calf Stretching
Place your hands on a wall, face forward. One leg will be bent at the knee and placed close to the wall; the other leg will be slowly extended toward the back, with the toes on the floor. Using the extended leg, slowly lower the heel down toward the floor; you should feel a stretch in the back of the lower leg. Hold the stretch for a count of 20-30 seconds.

Then in the same position, place the top of the toes down and gently ease the foot forward to stretch the muscle at the front of the shin, also for a 20-30 second count.

Looking Ahead: In the fifth column, we will begin looking at exercises and stretches for the upper legs and look at cycling as a means of aerobic fitness.

This article from Diabetes Positive! magazine is provided as a service by LifeScan, Inc. All materials are produced independently by Diabetes Positive!, which is solely responsible for its content. Remember that the information provided by this site is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your own physician about any healthcare questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Article reprinted with permission from: Diabetes Positive! © Copyright March 2005