According to research published in the Indian Journal, walking for 30-45 minutes a day, 5 days a week, helps improve blood sugar control and reduce the risk of complications in people with type 2 diabetes.
Walking is a form of exercise that helps improve cardiovascular health, reduce stress, and improve mood for people with diabetes.
Here are some helpful walking guidelines for people with diabetes, recommended by experts.
Adopting a healthier lifestyle is one of the most effective ways to manage diabetes and avoid its complications.
Walking every day, whether at a vigorous or light intensity, helps improve blood sugar control in people with type 2 diabetes. According to The Hindustan Times, several studies have demonstrated the positive effects of physical activity on regulating blood sugar levels.
Regular physical activity, combined with a balanced diet, medication, and blood sugar monitoring, is essential for achieving the best treatment outcomes for people with diabetes.
Although health experts only recommend that diabetic patients walk for 30-45 minutes each day, there are actually specific numbers they should adhere to for better disease management.
“Around 10,000 steps a day would be more helpful for patients. But it’s important to focus on the duration and intensity of exercise to effectively control blood sugar levels,” shared Dr. Rahul Chirag, Consultant Internal Medicine Specialist, CARE Hospital, Hi-Tec City, Hyderabad, India .
Start with 5000 steps.
According to Dr. Priyanka Khanna, a consultant in women's health at Cloudnine Hospital, Punjabi Bagh, New Delhi, walking is a very effective form of exercise that offers many health benefits for everyone, especially those with diabetes.
She stated that high-intensity walking helps the average person control weight gain and improve cardiovascular endurance, leading to a reduced risk of diabetes. Citing the American College of Sports Medicine and the American Diabetes Association, she said that walking for 30 minutes at least five days a week can help manage the risk of type 2 diabetes.
The goal should be at least 10,000 steps per walk. However, in reality, one can start with a minimum of 5,000 steps per day.
Break down the exercises into smaller steps to achieve your goals.
Nithya Abraham, a doctor in the Department of Endocrinology and Diabetes at Amrita Hospital in Kochi, stated that there are many different types of exercise in physical activity, including both aerobic and anaerobic.
Of these, walking is the easiest to do. Walking at least 10,000 steps a day is ideal for diabetics. If it's difficult to walk consistently to reach this goal, one can easily divide the exercise into several sessions throughout the day.
For example, they could walk for 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening. However, Nithya Abraham still advises patients to seek advice from their doctor before undertaking any exercise activity.
The benefits of walking with
According to Dr. Rahul, a recent study published in the Indian Journal of Endocrinology and Metabolism showed that walking 30 to 45 minutes a day, 5 days a week, helps improve blood sugar control and reduce the risk of complications in people with type 2 diabetes.
Another study conducted by the Indian Diabetes Prevention Programme (IDPP) demonstrated that lifestyle interventions, including engaging in regular physical activity such as walking, reduced the incidence of diabetes by 26% in high-risk individuals in India.
The Indian Council of Medical Research (ICMR) and the World Health Organization (WHO) also recommend that adults engage in moderate-intensity aerobic activities for a total of 150 minutes per week.
This can be achieved through activities such as brisk walking, cycling, swimming, or dancing. Of these, walking is a convenient and accessible option for many people.
However, Rahul also noted that people with diabetes should combine walking with strength training exercises for better results. According to him, they should do strength training at least two days a week to improve their physical condition and insulin sensitivity.
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