Can Walking Help Control Diabetes? How much should you walk?

Diabetes is a prevalent medical condition that affects millions of people around the world. While you can control diabetes with proper medicine and lifestyle adjustments, if left untreated, it can lead to serious medical consequences. Managing diabetes requires consistent effort, including monitoring blood sugar levels, adhering to medication schedules, implementing necessary dietary changes, and understanding the condition’s effect on one’s health. Effective diabetes management is crucial for preventing long-term complications, such as cardiovascular disease, vision impairment, and kidney damage [1].

How Walking Can Help Manage Diabetes

• Regulates Blood Sugar: Walking encourages your muscles to absorb glucose from the bloodstream and use it as energy. This mechanism helps prevent excessive spikes in blood sugar after meals and contributes to stable glucose levels throughout the day [2].
• Improves Insulin Sensitivity: Regular walking makes your body’s cells more responsive to insulin. This enhanced sensitivity allows insulin to more effectively move glucose into cells for energy, thereby improving overall blood sugar control [3].
• Reduces Risk of Complications: People with diabetes are at higher risk of heart disease, stroke, and nerve damage (neuropathy). Consistent walking strengthens the heart, improves overall circulation, and supports vascular health, contributing to a lower risk of long-term cardiovascular complications [1].
• Supports Weight Management: Maintaining a healthy weight plays a significant role in effective diabetes management, particularly in Type 2 diabetes. Walking is a simple, low-impact exercise that helps burn calories, improves metabolism, and aids in maintaining a healthy body weight [1]. The American Diabetes Association (ADA) highlights physical activity as a key strategy for managing both weight and diabetes.
• Boosts Mood and Well-being: Walking is beneficial for both physical and mental health. It stimulates the release of endorphins, the “feel-good” hormones, which can help alleviate stress, improve mood, and increase motivation to adhere to a healthy lifestyle and diabetes care plan.

Walking Recommendations for Diabetes Management

• The American Diabetes Association’s recommendation: The American Diabetes Association (ADA) suggests that adults with diabetes should perform moderate-intensity aerobic physical activity for at least 150 minutes each week, spread over at least three days, with no more than two consecutive days without exercise [1].
• Factors to consider when determining how much to walk In addition to following the ADA’s recommendation, individuals with diabetes should consider various other factors when determining the best walking plan. These factors include an individual’s current physical fitness level, general health status, and any pre-existing conditions.

Walking is a safe, easy, and effective exercise for many individuals with diabetes. It is essential that individuals consult their healthcare provider or endocrinologist before starting any new exercise program. The healthcare provider can offer guidance on the appropriate duration, intensity, and frequency of exercise best suited to the individual’s needs, especially for those with complications like peripheral neuropathy or foot ulcers [1].

Important Considerations for Diabetic People

To ensure safety and maximize the benefits of walking, individuals with diabetes should take the following precautions:

• Foot Care: Inspect feet daily for blisters, cuts, or sores, as diabetic neuropathy can mask injuries. Always wear supportive, properly fitting athletic shoes and moisture-wicking socks [1].
• Blood Sugar Monitoring: Check blood glucose levels before and after exercise, especially when starting a new routine, to understand how walking affects blood sugar and prevent hypoglycemia (low blood sugar).
• Hydration and Snacks: Carry water and a source of fast-acting carbohydrate (like glucose tablets or a small juice box) in case of a sudden drop in blood sugar.
• Timing: Walking 10-15 minutes after a meal has been shown to be particularly effective in lowering post-meal glucose spikes [4].

Disclaimer

Important Notice: This article is strictly for informational purposes only and does not constitute medical advice, diagnosis, or treatment. It is not a substitute for professional medical consultation. Always consult a qualified healthcare provider or a specialist, such as an endocrinologist, before beginning any new exercise regimen or making changes to your diabetes management plan, especially if you have an existing medical condition or are currently on medication.

FAQs

How does walking help control diabetes?

Walking helps lower blood sugar levels by increasing insulin sensitivity and prompting working muscles to actively absorb and use glucose from the bloodstream, thereby improving overall blood sugar regulation [2].

How much should a person with diabetes walk daily?

The recommendation is to aim for a total of at least 150 minutes of moderate-intensity aerobic activity per week. This can be broken down into daily goals, such as 30 minutes of brisk walking on most days, or several shorter 10-15 minute walks after meals [1], [4].

Is walking after meals better for blood sugar control?

Yes, scientific evidence indicates that a short 10-15 minute walk immediately following a meal can significantly reduce post-meal blood sugar spikes (postprandial glucose), making it a highly effective strategy for diabetes management [4].

Can walking help prevent diabetes-related complications?

Regular walking improves blood glucose control, supports cardiovascular health, and assists in weight management, all of which are key factors in lowering the long-term risk of common diabetes-related complications, such as heart disease and stroke [1].

Does the intensity of walking matter for diabetes control?

Yes, the intensity matters. Moderate-intensity exercise, such as brisk walking (where you can talk but not easily sing), is more effective at reducing diabetes risk and improving blood sugar control than light, casual walking. However, any movement is better than being sedentary [1].

References

[1] Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., Horton, E. S., Castorino, K., & Tate, D. F. (2016). Physical activity/exercise and diabetes: A Position Statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079. https://doi.org/10.2337/dc16-1728

[2] Hu, H., Lei, Y., Yin, L., & Luo, X. (2020). Evaluation of walking exercise on glycemic control in patients with type 2 diabetes mellitus. Medicine, 99(47), e22735. https://doi.org/10.1097/md.0000000000022735

[3] Fayehun, A. F., Olowookere, O. O., Ogunbode, A. M., Adetunji, A. A., & Esan, A. (2018). Walking prescription of 10 000 steps per day in patients with type 2 diabetes mellitus: A randomised trial in Nigerian general practice. British Journal of General Practice, 68(667), e139–e145. https://doi.org/10.3399/bjgp18x694613

[4] DiPietro, L., Gribok, A., Hollingshead, K., Clark, P., & Racine, N. (2013). The acute effects of intermittent walking on postprandial glycemic control in type 2 diabetes. Diabetes Care, 36(10), 3237–3239. https://doi.org/10.2337/dc13-0051