Diabetes affects over 34 million people in America and is the number one cause of lower-limb amputations. Between poor circulation, numbness, wounds, ulcers, and achiness, diabetes can have some pretty complicated and painful effects on your feet. What are some of the best ways to combat this disease for pain-free feet? Regular exercise and movement. You can help your limbs get the necessary circulation, and physical activity can help insulin work more effectively. If you’re not used to exercising daily, the thought can be overwhelming.

Here are some tips to help you become more active without expensive programs, memberships, or equipment:

Involve your doctor: Before you start any exercise routine, consult your doctor and discuss the best exercise options for you. This first step will help incentivize you to begin and ensure you stay safe.
Start small: Walking 5-10 minutes daily will lead to a more active lifestyle.
Check your shoes: You’re trying to prevent damage to your feet (as well as the rest of your body), so be sure to schedule a checkup with your podiatrist. Your foot doctor can make sure walking will be a painless and safe experience.
Track your progress: Consider downloading an app on your phone, getting a fitness tracker, or buying a simple pedometer to keep track of how many steps you take each day. Try to increase the number by 100-300 steps per day.
Create opportunities to move: Walk while you talk on the phone. Take the stairs instead of the elevator. Get off the bus one stop earlier.
Stay motivated: Enlist a friend to be a fitness buddy and report your progress or backsliding to one another. Set up small, attainable goals with healthy rewards.
Don’t give up: If you get off track for a day or two, start again – don’t get discouraged.

Contact Advanced Foot Care of NJ if you notice any concerning changes in your feet during your new exercise routine.

At Advanced Foot Care of NJ, LLC, Dr. Anant Joshi and his staff treat a range of conditions and are committed to providing results. We are conveniently located in Woodland Park and welcome our neighbors in Little Falls, Cedar Grove, Verona, Stoney Road, Sandy Hill, Albion Place, and Great Notch. To schedule an appointment, contact his office at 973-256-0002.