THIS IS WHAT HAPPENS TO BLOOD SUGAR LEVELS WHEN YOU WALK FOR 45 MINUTES EVERY DAY
Do you walk every day? (Photo: Freepik)
Much has been talked about the benefits of walking 10,000 steps every day. But what does a 45-minute daily walk (notwithstanding the number of steps) do to the body? Experts urge that moderate walking for up to 45 minutes daily has significant benefits for blood sugar control, especially in people with type 2 diabetes or those at risk. "Walking is a wonderful and highly beneficial physical activity, especially for individuals with diabetes. It offers multiple advantages, and the basic mechanism behind its effectiveness is that it increases glucose uptake in the muscles, thereby helping to lower blood sugar levels. Walking also improves insulin signaling pathways, which means it allows glucose to enter cells more efficiently," said Dr Manisha Arora, director, internal medicine, CK Birla Hospital, Delhi.
Health experts recommend aiming for at least 150 minutes of moderate-intensity aerobic activity per week, such as 30-45 minutes of brisk walking on at least five days a week. "This has been shown to reduce insulin resistance, improve blood sugar control, and enhance overall metabolic health," said Dr Arora.
It helps in the following ways
Improves insulin sensitivity
Walking increases the body's sensitivity to insulin. "This means your muscles can use insulin more effectively to absorb glucose from the bloodstream, reducing blood sugar levels," said Dr Rajiv Kovil, head of diabetology, Zandra Healthcare, and co-founder, Rang De Neela Initiative.
Enhances glucose uptake by muscles
During physical activity, muscles use more glucose for energy. "Even without insulin, moderate exercise like walking allows glucose to enter cells, which lowers blood sugar," said Dr Kovil.
How do you control blood sugar levels? (Photo: Freepik)
Reduces post-meal blood sugar spikes
Walking after meals, especially after dinner can blunt the sharp rise in blood sugar that often follows eating. "Even a 15-20 minutes post-meal walk can make a noticeable difference. So a post meal walk is often better for sugar control," said Dr Kovil.
Promotes weight loss and belly fat reduction
Regular walking helps with weight management. "Losing even 5-10 per cent of body weight improves glycemic control. It also reduces visceral fat, which is closely linked to insulin resistance," said Dr Kovil.
Lowers HbA1c over time
According to Dr Kovil, studies show that consistent moderate exercise like walking can lower HbA1c (3-month average of blood sugar) by 0.5 per cent to 1 per cent, a significant reduction that reduces complications.
For non-diabetics, walking still offers tremendous benefits. Dr Arora mentioned that it helps reduce stress and anxiety by releasing endorphins, the 'feel-good' hormones, which improve mental well-being. "Lower stress levels can also contribute to better blood sugar control," said Dr Arora.
Additionally, walking helps maintain strong bones, thereby reducing the risk of osteoporosis, a condition that individuals with diabetes are more prone to. "It supports bone health, enhances sleep quality, improves mobility and flexibility, and even boosts cognitive function, reducing the risk of conditions like dementia," said Dr Arora.
What is a good pace to walk?
Walk at a pace where you can still talk but not sing. "Consistency matters more than speed. In short, 45 minutes of daily walking is one of the simplest and most effective tools for managing blood sugar levels," said Dr Kovil.
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2025-06-10T07:11:26Z