A daily 10-minute walk after meals can play a major role in managing type 2 diabetes and improving overall health, according to a medical expert speaking at the latest session of the RAK Diabetes Challenge’s “Diabeat” webinar series.
Dr. Shahdan Kotb, Specialist Physiatrist at RAK Hospital, explained that exercise is one of the most effective and accessible tools for people living with diabetes, helping with blood sugar control, weight loss, and heart health.
Walking after meals
“Exercise is more than just a lifestyle choice for people living with diabetes, it’s a potent tool for better management and better health,” said Dr. Kotb.
She highlighted that regular physical activity can lower blood glucose, improve insulin sensitivity, and reduce HbA1c levels — a key indicator of long-term blood sugar control. In some cases, it may even lead to remission of type 2 diabetes.
A short walk after eating, done consistently, was cited as a simple habit with long-term benefits. Dr. Kotb also noted that exercise reduces the risk of complications like stroke, heart failure, and musculoskeletal conditions such as frozen shoulder and heel pain, which can affect mobility.
Four key exercise types
Rather than recommending intensive workouts, Dr. Kotb suggested a balanced approach combining:
Aerobic activity such as walking or swimming
Strength training using weights or resistance bands
Flexibility exercises like yoga
Balance training including tai chi
She advised aiming for 150 minutes of moderate aerobic activity per week, plus two to three strength sessions. “Start small, start smart, and stay consistent,” she said, encouraging patients to find routines that fit into daily life.
Practical safety advice
Dr. Kotb also shared safety tips for exercising with diabetes: stay hydrated, wear proper footwear, check feet for blisters, carry a sugar source to treat low blood sugar, and listen to the body to prevent overexertion.
To stay motivated, she recommended working out with a partner, tracking progress, and choosing enjoyable activities.
The Diabeat webinar is part of the RAK Diabetes Challenge, an initiative that aims to support people with diabetes through expert-led education, lifestyle coaching, and community engagement.
tanvir@dubainewsweek.com
