Saturday, August 14, 2010

Foot Exercise and Foot Care for Diabetics

Many people believe in a  wrong notion that they are doing exercise in the course of their daily life. They call, for an instance, their walking daily to and from work, school or office , as a form of exercise. They regard climbing the long and winding stairway, walking the runway, the busy pedestrian lane, an exercise. They believe that they are giving their body its much-needed exercise by doing strenuous household chores like cleaning house, gardening, etc. To these people, any locomotor activity that induces them to perspire is exercise itself. Others would philosophize that we exercise to sweat it out and have our skin pores cleansed., so any activity that makes us perspire is exercise. Most people engage in strenuous activities that aren't regarded as exercise, if at all.

What Is Meant by Exercise?

Wikipedia defines physical exercise as any bodily activity that enhances or maintains physical fitness and overall health or wellness. Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes.

It is wise to note along this characterization that we all need to take advantage of some forms of exercise, those we can relatively engage in  early in life and be proficient in them until we grow old. Healthy people are usually those who treat their bodies with respect through exercise- to tone their muscles, help their bodies  maintain normal functions.

Diabetics are most likely to suffer nerve damage in their feet and lower limbs, hands and arms. If you belong to a family with history of diabetes, you are predisposed to this illness especially when you are over 40 years of age. On the basis of this knowledge of your own medical condition with family history, it is best to seek advice from your doctor. Good exercise decreases the risk of heart disease, helps control weight, and maximize the effect of our natural body insulin.

To avoid impending problems with your feet, protect your feet. How ?

photo by wharman
Daily Foot Care For Diabetics

1. Check your feet everyday for redness, sores, swelling, blisters, numbness, pain, tingling sensation.

2. Wash your feet daily with lukewarm water and mild soap.

3. Dry your feet well, pat gently with soft towel, especially between the toes to prevent fungal growth, don't rub.

4. Apply cream or lanolin lotion to dry skin of your feet especially on your rough or cracked heels, and to  keep the skin, heels, soles supple.

5. Dust your feet dry with nonmedicated powder before putting on socks and shoes.

6. Seek for a podiatrist's advise before treating calluses, corns or bunions.

7. Cut toenails straight across to avoid ingrown toenails, soak toenails in warm water to soften before cutting, file edges of toenails carefully.

8. Don't let your feet too hot or too cold.

9. Don't go barefoot, unless required by a form of foot exercise, and done in safe  confinement.

10. Wear comfortable leather shoes that allow the skin to breathe at the same time  fit well with well-padded socks or stockings, cotton socks are better as synthetic material can cause perspiration, always keep your feet dry. Examine shoes daily for cracks, pebbles, and any roughness.

 Recommended Foot Exercises for Diabetics

Gross neglect of  a diabetic's feet often results  to foot problems,  major of which is limb amputation. To prevent this to happen, there are long lists of practical and easy foot exercises one can search online, like Google.

Brisk Walk 

1. Take a brisk walk daily of about a half to one hour.
2. Try to increase duration every week.

Tiptoe exercise

1. Hold both hands to a chair.
2. Raise and lower your body on your toes alternately.
3. Repeat 20 times.

Leg Swing

1. Hold on to a table with one hand, the other on your hips.
2. Stand with one leg on a raise platform as on a directory book, with the other  leg slightly raised forward.
3. Swing the raised leg to and fro 10 times.
4. Repeat the same procedure on the other leg.

Calf Stretch

1. Lean with the palms of your hands on the wall.
2. Keep your feet flat some distance away from the floor.
3. Bend your arms 10 times keeping your back and knees straight without raising the heels.
4. Sustain the stretch for 10 seconds.

Knee Bend

1. Hold on two hands to a chair.
2. Do deep knee bends keeping your back straight.
3. Start with 5 times and increase gradually to 10 times.

Ball Rolling

1. Sit on a straight-backed chair, with one foot on a rudder ball.
2. Grip the ball with your toes, relax your hold and roll the ball with foot.
3. Repeat the same procedure with the other foot.
4. Do this for 10 seconds.

All of the above are suggestions from reliable sources like Google and the Philippines  Family Health Guide, 1997 edition. Now you are ready to find the right exercise for you. Have fun to keep you motivated.


  1. Hey Lita, great advice that you have here. I think even if one isn't a diabetic, foot care is as important as any other part of the body.

    My brother is a diabetic and he has to wear special shoes. His feet are NOT in good shape. Of course, he's been overweight for many years, and that has not helped him. I'm gonna pass this info on to him.......every little bit helps!

  2. JulyJeanie,
    That's true! Today, the popularity of foot spa clinics is proof that many are aware of the importance of foot care. Never mind if vanity comes first because almost always, health comes next.

    Sad to hear about your brother. Foot exercise is not a cure, but it relieves the pain that's already there in my case. My diabetologist insists that I use rubber shoes, too. It will save my feet from any further damage. Mine is still in good shape. And yes, I keep my weight close to the prescribed kilos which is 65 to my age 64. Not very easy. My scale tips to 68 to 70, depending on what I did the previous days. However, I see to it that I burn my fats to achieve my weight program. And take note, I move around to a point where my feet won't flare up.

    I'm glad to help through my own testimonies. Thank you for trusting me.



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