Walking: A Powerful Tool for Glucose Control
When it comes to blood glucose (sugar) management, the tools in our toolkit should extend far beyond the plate. Walking is one of the easiest and most effective tools to help manage blood sugar — and you can do it almost anywhere, indoors or out. This simple, low-impact activity is a powerhouse for glucose control (among many other benefits), and the best part is that it’s free and available to almost everyone.
The Benefits of Walking After Meals
Walking after a meal can be especially effective for managing blood sugar. When you walk within 30 minutes to two hours after eating, your muscles use the carbohydrates from your meal as fuel, which helps lower your blood glucose levels. This post-meal activity not only supports glucose control but also reduces the amount of insulin your body needs, since active muscles can absorb glucose with little or no help from insulin.
How to Get Started with a Walking Routine
Make a plan to walk more. The first step is to find out how many steps you regularly take. You can wear a pedometer, smart watch, or use a fitness tracker app to count your steps. Once you know how many steps you take, you can set a realistic goal to start increasing your step count every day.
Start small, then gradually increase; it’s okay to do three 10-minute walks if 30 minutes feels like a lot at once. By sticking with what works for you, you will be able to meet your goals and work toward more challenging ones with time.
Adding More Steps to Your Day
Here are some easy ways to increase your step count each day:
- Walk during your lunch break or after dinner.
- Walk and talk. If you are on the phone, use that time to stand up and add some steps.
- Pick the farthest parking spot when you head to the office or store and return your shopping cart instead of leaving it near your car.
- Use the stairs instead of the elevator or escalator.
- Clean your living space. Household chores can get your body moving and boost your steps.
- If you have kids or a dog, take them for an after-dinner walk or even take a longer route.
- Schedule walking dates with friends.
Walking Toward a Healthier You
Walking is more than just a way to get from point A to point B. It is a meaningful step toward better blood sugar control and overall health. Whether you are just starting out or looking to build onto your routine, every step you take brings you closer to a healthier you. So, lace up your shoes, take that first step, and let movement lead the way.
Always consult with your healthcare provider before starting a new exercise routine.
Learn More About Nutrition and Diabetes Management
Looking to learn more about diet and lifestyle’s role in managing blood glucose? Avance Care Nutrition offers a free, monthly support group for people living with diabetes and their caregivers. Whether you are newly diagnosed or have been living with diabetes for many years, this group can help you with your diabetes management. Topics include healthy eating tips, stress management, preventing diabetes-related complications, and more.
Join the support group email list by calling 919-237-1337, option 4, or fill out the Avance Care Support Groups Interest Form and someone will be in touch soon to get you started.
References:
- Diabetes.org: Walking for Fitness
- EatingWell: 7-Day Walking Plan to Lower Blood Sugar Levels
