There are many reasons to lead an active life. The physical benefits include weight management, reduced risk of various diseases (including diabetes), and a stronger body. Additionally, regular exercise leads to better overall mood, improved cognitive performance, and even more restful sleep. Now, if we were on an infomercial to promote physical activity this is the point we would say “But wait, there’s more!”
See, working out on a regular basis delivers a wide range of benefits, which means it is easy to overlook the benefits of exercise for foot health. Your feet and ankles work hard to support your body and keep you mobile, so take some time to give them a little attention!
Some of the benefits of exercise for foot health include:
Further, one of the reasons you should consider staying active for your foot health is if you have an arthritic condition causing pain and difficulty in your lower limbs.
Exercise with arthritis might seem like a daunting task, but even a moderate level of activity is proven to ease your pain, increase joint mobility, and help you maintain a healthy weight. There are various workouts that can be beneficial, including range-of-motion, strengthening, and aerobic exercises. The key is simply to move because any movement can potentially help your condition.
If arthritis has held you back from being active, you will want to start out your arthritis exercise program slowly and gradually build up the duration and intensity of your workout sessions. As you do this, it is essential that you stay aware and listen to your body. If you have a flare-up, rest 2 to 3 days before resuming activity. There is no need to unnecessarily push through pain, so take the time to recover.
Healthy eating is essential for diabetes management, but so too is exercising on a regular basis!
Why is regular exercise an important part of managing diabetes? Well, physical activity done on a routine basis can negate—and in some cases even reverse—damage done by elevated glucose levels. Examples of this damage includes impaired immune function, constricted blood vessels, and peripheral neuropathy (nerve damage).
Exercise is proven to lower blood sugar levels. This happens when muscles contract during physical activity as you move your body. During muscular contraction, your cells are able to uptake glucose and burn it for energy, regardless as to whether or not insulin is available. Additionally, physical activity is proven to increase insulin sensitivity. This means your muscles cells are then better able to use available insulin for glucose uptake during and following your exercises.
More simply put, physical activity lowers blood sugar levels for up to 24 hours (and sometimes longer) after you are done working out!
Exercising is incredibly beneficial for your body and managing glucose levels, but you do have to be smart about this. If you try to do too much at first—and especially if you have been leading a sedentary lifestyle—it can be a problem. A better approach than jumping off the couch and trying to run a marathon is to start your new, doctor-approved, workout program with lower amounts of physical exertion.
A key part of ensuring your safety as you start working to improve your physical health is to partner with an experienced medical team, including our professionals here at Wilks Advanced Foot Care!
So why should you talk to a podiatrist when creating an exercise plan if you have diabetes? Well, certain activities and exercises can place a lot of force on your lower limbs. Also, you need to consider how the disease itself affects your feet.
Nerve damage that often accompanies diabetes can make it difficult (or even impossible) to feel injuries and damage in your lower extremities. The problem with this is other conditions can become serious medical complications – namely diabetic foot ulcers and Charcot foot.
This means you have to take some measures to make sure you’re exercising safely. This includes getting doctor approval beforehand, wearing well-fitting shoes that are activity-appropriate and podiatrist-approved, staying hydrated, packing a diabetic snack, and easing gradually into the activity.
With regards to the best exercises for diabetes, here are some of the top choices:
Something common amongst these activities is the fact they are all low-impact, which means not too much force is being placed on your lower limbs. High-impact activities like running or court sports (basketball, tennis, etc.) could put you at heightened risk for injury and are probably best avoided. (This is something to be discussed with your primary care provider or our team here at Wilks Advanced Foot Care.)
No matter which exercise you do, make sure you choose something you enjoy. In doing so, you’ll be more likely to stick to your exercise routine.
You have plenty of incentives to stay active for the health of your feet (and body, as a whole), but it is important to stay safe when you are active. There is always a certain degree of injury risk when you work out, but you can help to manage this risk by:
Finally, once you have made up your mind to improve your health by being more physically active it is important you stay with it.
Here are some tips to help you keep your fitness goals:
Physical activity is essential for healthy, fit feet, but it’s true there is always an inherent injury risk that comes with exercising. If you develop a lower limb injury while running or working out, contact our team at Wilks Advanced Foot Care by calling (541) 673-0742. We will provide additional information or help you schedule an appointment with our Roseburg, OR office so you can receive the treatment you need.