HIKING WITH DIABETES
Taking part in outdoor activities has many wonderful rewards: enjoyment of Nature, time together with friends, and the numerous benefits of exercise. However, for some, even a walk in the woods can seem out of reach. For those with chronic medical conditions, like diabetes, the outdoors can hold additional challenges. But everyone can enjoy the pleasures and benefits of Nature with some additional preparation and precautions.
Whether you want to enjoy a bike ride with your children, canoe in your local pond or river, or hike on a wooded trail, you need to take certain steps that are outlined below to prepare yourself. In addition if this is you first time engaging in a new activity or if you are getting back into an activity after a break of more than a year, it is a good idea to check with your doctor. Schedule your visit well in advance, as your doctor may want to make sure your diabetes is in good control or run some tests before recommending more strenuous activities.
There is a saying that there is no such thing as bad weather only badly dressed people. Those with chronic conditions need to be particularly mindful of the clothing they wear. What you will wear will be partially dependent upon your activity and local weather conditions. Keep an eye on the weather and choose a pleasant day for an outing.
No matter what you are doing, it is important to wear appropriate footwear. Many people with diabetes have poor sensation in their feet due to peripheral neuropathy, making good quality footwear even more crucial. That means well padded socks and thick-soled comfortable shoes. Avoid cotton socks. Cotton retains moisture and you want to keep your feet dry. Wool is a great option and there are many affordable synthetics you can pick up at any department store.
For most day hikes, if you have a good pair of shoes at home, there is no need to buy a pair of hiking boots. Just make sure they are in good shape and have thick soles. Sticks and stones may not break bones, but they can poke through thin soles and potentially cause foot injuries. If your shoes don�t pass muster, buy ones that are comfortable. You don�t need the most expensive shoes in the store, but it is worth spending a couple of extra dollars on a pair of shoes that fit well. Before you go on your outing, wear your shoes and socks around the house for a couple of days to break them in. Check you feet for redness or sores so you are aware of any problems.
Just as it is essential to protect your feet, it is also important to avoid any breaks in the skin that could become infected. Consider clothing that covers your skin: a light-weight long sleeve shirt, pants and a hat. These will help you avoid cuts and scratches as well as mosquito bites and sun burns. Of course, always wear sunscreen (minimum SPF 30). Remember, it takes 30-45 minutes for sunscreen to take effect, so it is best applied before leaving home.
You will need some way to carry a small number of supplies; this might be a fanny pack, bike rack, or small back pack. Some of the items you will need will be water, food, medications, and a first aid kit. On a hot day, you need to drink about 4 cups (1 quart) of water every hour. Water can get very heavy, so it is a good idea to make sure there are places to stop for water on the way for longer outings. Don�t be tempted to drink from rivers or streams. They may look clean, but they can harbor harmful bacteria. Bring food and any medications you might need while on your trek. If you will be taking insulin during your trip, check your blood sugar. Exercise burns energy, naturally lowering blood sugar. Taking your typical dose of insulin could cause hypoglycemia, excessively low blood sugar, so keep some glucose tabs handy. Also consider bringing a healthy snack, like dried fruit. Eating outside is a nice time to sit and enjoy the beauty around you. Finally, it is a good idea to have a small first aid kit; supplied with alcohol wipes, band-aids, moleskin (for foot sores), and antibiotic ointment to treat any minor cuts or scratches.
While you are on your outing, be aware of your body. Set your own pace. Don�t try to keep up with your kids or your friends. Let them know if it�s your first time out. Take frequent water or snack breaks and use these opportunities to take your shoes off and check and massage your feet. Make sure there are no sores or red areas, or stones in your shoes. And finally, and most importantly, enjoy the day!
Diabetes doesn�t have to limit your activities. By taking these simple precautions you can enjoy all the pleasures and benefits that Nature has to offer, and reap the rewards of regular exercise. The outdoors is calling you.
ALWAYS NEVER
Travel with a friend Hike without someone knowing where you are
Wear padded, non-cotton socks Walk in new shoes
Wear thick soled shoes Walk barefoot
Take frequent breaks Over exert yourself
Check feet regularly
Bring a snack and plenty of water
Wear sunscreen and protective clothing
