Walking for 45 minutes a day, regardless of the number of steps, offers significant health benefits, particularly for blood sugar control. Experts emphasize that moderate walking is especially effective for those with type 2 diabetes or individuals at risk. Dr. Manisha Arora, director of internal medicine at CK Birla Hospital, Delhi, explains that walking boosts glucose uptake by muscles, helping lower blood sugar levels. It also enhances insulin signaling, allowing glucose to enter cells more efficiently.
Health professionals recommend at least 150 minutes of moderate-intensity aerobic activity weekly, such as brisk walking for 30-45 minutes five times a week. This routine helps reduce insulin resistance, improve blood sugar control, and enhance metabolic health.
Walking improves insulin sensitivity, meaning the body uses insulin more effectively to absorb glucose, which lowers blood sugar levels, says Dr. Rajiv Kovil, head of diabetology at Zandra Healthcare. During physical activity, muscles require more glucose for energy, and even without insulin, moderate exercise like walking enables glucose uptake, reducing blood sugar.
A post-meal walk, especially after dinner, can also help reduce blood sugar spikes. Dr. Kovil recommends even a short 15-20 minute walk after meals for better sugar control. Additionally, regular walking aids in weight management and reduces belly fat, which is linked to insulin resistance. Losing just 5-10% of body weight can significantly improve blood sugar regulation.
Over time, walking can lower HbA1c levels, which represent a three-month average of blood sugar. Dr. Kovil notes that consistent moderate exercise can reduce HbA1c by 0.5% to 1%, helping reduce the risk of complications.
For non-diabetics, walking has numerous benefits as well. Dr. Arora highlights that it helps alleviate stress and anxiety, boosting mental well-being by releasing endorphins. Reduced stress levels can also improve blood sugar control. Moreover, walking supports bone health, lowers the risk of osteoporosis, improves sleep quality, enhances mobility, and even promotes cognitive function, reducing the risk of dementia.
As for the ideal walking pace, Dr. Kovil advises a speed where you can talk but not sing. While consistency is key, he stresses that 45 minutes of daily walking is one of the simplest and most effective ways to manage blood sugar levels.
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