Walking for Managing Blood Sugar in Diabetes

One of the most effective ways to manage diabetes and prevent complications is by making appropriate lifestyle changes. Regular walking, whether at a brisk or gentle pace, can significantly improve glycemic control in individuals with type 2 diabetes. Numerous studies have highlighted the positive effects of physical activity on regulating blood sugar levels in diabetics.
For optimal results, regular physical activity should be combined with a balanced diet, medication, and regular monitoring of blood sugar levels. Tracking steps has become a motivating way to stay active throughout the day and monitor progress. Counting steps can be like a game, offering a sense of achievement and boosting confidence. While health experts recommend a 30-45 minute walk for people with diabetes, it’s important to consider the number of steps for effective diabetes management.
“Managing blood sugar levels is crucial for individuals with diabetes. Regular physical activity, such as walking, can be an effective strategy. Approximately 10,000 steps per day can be beneficial, although it may vary depending on individual factors. It’s important to focus on the duration and intensity of exercise for effective blood sugar management,” explains Dr. Rahul Chirag, Consultant – Internal Medicine, CARE Hospitals, Hi-Tec City, Hyderabad.
Walking is a highly effective form of aerobic exercise with numerous health benefits for everyone, especially those with diabetes. The American College of Sports Medicine and the American Diabetes Association recommend at least 30 minutes of walking five days per week for managing type 2 diabetes. While the goal is to reach 10,000 steps, starting with a minimum of 5,000 steps daily is a great way to begin. If continuous walking is challenging, breaking it into intervals throughout the day is an alternative.
Studies conducted in India have demonstrated the benefits of physical activity in managing diabetes. Walking for 30 to 45 minutes per day, five days a week, can improve glycemic control and reduce the risk of complications in individuals with type 2 diabetes. Incorporating brisk walking, cycling, swimming, or dancing for at least 150 minutes per week is recommended by the Indian Council of Medical Research (ICMR) and the World Health Organization (WHO). Walking is a convenient and accessible option for many people.
Additionally, walking offers various health benefits, including better blood sugar control, weight management, improved heart health, enhanced mood, stress relief, increased endurance, and stronger bones and muscles. As individuals age, it’s important to adapt step goals to their age, sex, and physical fitness level.
Re-reported from the article originally published in Hindustan Times.