When winter rolls around, many of us are tempted to stay warm under a doona with a hot cup of tea and a book. But for people living with diabetes, staying active through the colder months is one of the best things you can do for your health. And what better way to move your body than a good bushwalk?

Winter is a great time of the year to go hiking because the weather is milder, it’s generally quieter, and there’s plenty of nature to enjoy, including (depending on where you live) the chance to spot migrating whales. Exercising also boosts your immune system and helps fight off colds and illnesses that are often circulating at much higher rates in the colder months.

Seven reasons to hit the trail this winter

1. Cooler weather, steadier glucose
   Winter walking means you’re less likely to overheat which can make it easier to regulate your glucose levels (BGLs) However, it is still important to monitor closely as exercise will impact your levels.
2. Flowers and fungi for the mind
   Winter brings blooming wattles and colourful fungi across Australia’s bushland. Take the time to slow down on your hike and focus on nature. In Japan the practice of shinrin-yoku (roughly translated to forest bathing) has become an important part of preventative healthcare. It involves spending time in nature to promote physical and mental wellbeing. Results from Japanese studies have shown forest bathing improves sleep quality, mood, ability to focus, and stress levels. A win for mental health and diabetes alike.
3. Fewer tourists, more peace
   Less foot traffic means you can focus on the walk, your breath, and your body’s signals. This is especially helpful when you’re monitoring energy and glucose levels along the way.
4. Whale watching
   From May to November, whales, migrate north along the east coast of Australia. It is a great time to hike to a prime viewing spot to look for humpback whales and dolphins. Bring binoculars and take regular breaks to rest, rehydrate, and check your glucose levels.
5. Less bugs (and snakes)
   Winter’s cooler temps mean fewer ticks, mosquitoes, and snakes, ideal for walkers wary of bites or infection risks that could complicate diabetes care.
6. Lower bushfire risk
   Winter reduces the threat of fire danger, especially on longer bush trails. Always check alerts and stay on marked paths, especially near cliffs, streams or remote areas.
7. You burn more energy
   Your body works harder in the cold, meaning winter walks can help with weight management and insulin sensitivity. It’s an easy, low-impact way to support your overall diabetes care.

Living with diabetes adds a layer of planning to any adventure, but it shouldn’t stop you.

Getting started

Before starting any new exercise or activity program, check with your doctor to make sure it is suitable for you. If you are on insulin or other glucose lowering medications, you may need to take special precautions when exercising to prevent your glucose level from dropping too low. If you have peripheral neuropathy, or nerve damage in your feet, it is important to talk to your diabetes health professionals before beginning or increasing exercise. This reduces the risk of ulcers and other diabetes-related complications.

If you experience chest pain, unusual breathlessness, nausea, dizziness, severe muscular or joint pain consult your doctor immediately.

The following websites are good resources when looking to find hiking trails or easy walking routes near you.

• AllTrails: filter by difficulty and read user reviews.
• Komoot: curated walking guides and maps.
• Trail hiking for blogs, forums and meet-ups
• Check the websites of local parks and state National Parks for updates and trail information.

Tips for managing diabetes on a hike

Medications
Hiking can affect your insulin needs due to increased energy use, weather, and food intake. Monitor your levels closely, before, during, and after hikes, and before bed. Carry quick-access hypo treatments such as glucose gels, which are light and easy to digest.

Foot care
Well-fitting boots are key to avoiding blisters. You want to ensure that the boot’s heel sits snug to the rear of your foot, while giving your toes some wiggle room. If your foot is moving around too much, either front to back or side to side, you’ll have friction, which leads to blisters.

Shop for boots in the evening when feet are swollen and wear your hiking socks during fitting. Break in new boots gradually, start with short walks before tackling longer hikes.

Socks
Aim for good-quality moisture-wicking socks in a synthetic/cotton or wool blend. A lot of hikers recommend a two-sock system. The first sock is a thin, skin-tight moisture-wicking type. The second pair is a thicker, wool or wool-mix hikers sock.

Blisters
Apply Band-Aids in advance to areas that you know from past walks are prone to blisters.If you feel a hot spot on your foot, stop walking immediately. Cover the spot with two to three layers of elasticated tape, such as Fixomull (available in pharmacies).Put a thin layer of Hiker’s Wool (available online) on a hot spot and your sock will hold it in place. If a blister deteriorates, apply some Second Skin (available in pharmacies). It can be a good idea to change sock changes during the day to limit moisture as keeping your feet dry will reduce the likelihood of friction blisters.

Stretch
Stretch your feet before, during and after a day’s hike to loosen to loosen up the muscles and avoid foot cramps, aches and pains.

Sun and insect protection
Even if the day seems cloudy or the temperature is cool, sunburn can still occur. Apply a broad-spectrum sunscreen and an SPF lip balm and remember to re-apply. Wear a broad-brimmed hat and sunglasses to protect your face and neck, and opt for clothing made with sun-protective fabric.

Spray insect repellent on your boots and ankles to prevent leeches latching on. If you find a leech, spray or rub insect repellent or sunscreen on it and it will drop off.

Hydration
Everyone has different hydration needs, but it is important to have plenty of water with you. Drink small amounts of water frequently on your walks to avoid dehydration, and remember that you will drink more water on warmer days. Some people like to carry electrolyte drinks on a hike but speak with a dietitian about whether they are appropriate for you as they contain salt.

Hiking poles
Using poles while hiking is a personal choice. Hiking poles are great for balance, stability, taking pressure off sore knees and supporting injuries. Trekking can place stress on your hips, ankles, knee joints and leg muscles, and using poles can reduce the impact on these areas of the body.

Tell someone
Let a friend know your plans and when to expect you back, especially when walking alone.

Don’t let diabetes, or the colder weather, keep you inside. Whether it’s a coastal stroll or a gentle bushwalk, winter is the perfect time to lace up your boots, manage your health, and embrace the joy of walking wild.