Starting A Walking Program For Your Diabetes Management Plan

Walking is one of the best forms of exercise around...

Taking your first step in your new walking program can be a  gigantic step toward losing weight or getting yourself in good shape, even if you don't want to lose weight! Walking, combined with a smart eating plan can make those extra pounds or keep your body at a good weight.
 

GETTING STARTED

If you're starting a walking program don't worry about how fast you walk.  For weight loss it's the distance that counts, not the speed or the intensity.  Besides, If you lose your weight quickly you're most likely not doing it in a healthy way and you've got more of a chance of gaining the weight back.
 

EXERCISING TOO HARD?

The only time you should really worry about how hard you're  exercising is when you're exercising _too hard_.  If you're gasping for breath or you can't carry on a conversation stop and take a rest period.  You're wearing yourself out and you'll have to wait for a longer period of time before you'll walk again.
 
 

CONSISTENCY

If you want your walking program to work for you, you have to do it consistently.   Taking a 15 minute walk each day is better than trying to walk for 40 minutes a day and not being able to do it.   Getting yourself to the point where it's just another part of your daily life will be worth all the benefits.
 

SETTING GOALS

You can set walking goals for the next week, or you might want to set monthly goals.  For the first month of your walking plan you might want to walk 10 or 15 minutes a day every day, or every other day.  Write down exactly how you plan to accomplish this goal.  Write down where and when you
will walk and for how long.
 

WALKING BUDDIES

If you can find a person who will walk with you make that person your helper/motivator.  If you can't find anyone who wants to walk with you maybe you can find someone to call you everyday and make sure you've walked.  Or maybe you can find someone who will call you once a week to check on your progress.
 
 

REWARDS & MOTIVATION

Decide how you will reward yourself.  If you've walked every day for three days that's a big accomplishment for someone who's not been doing any exercise!  Try to remember where you came from (exercise-wise) and notice all the little successes you have.

Also decide what you will do if you stop your walking program. Be creative.  Maybe you'll keep yourself from watching television if you don't walk that day.  Or if you love to go play pool you might deny yourself that if you don't walk that day.  Make it something something that will get your attention and make you get back on track.
 

DIARIES & JOURNALS

It's a good idea to keep a diary too.  Write down how you feel when you start your walking program and keep track of it every day you do it.  Write down all the excuses you try to make for not walking.. Write down anything interesting you see while you're walking.  Write down the distance you've walked.   It'll be fun to look back and see the progress you've made.