Khaberni - Walking is a natural way to quickly regulate blood sugar levels, improving insulin sensitivity and heart health without needing medications or intense exercise.
Diabetes has become one of the most prevalent diseases globally, and with the increasing number of cases year after year, there is a rising need for simple and easy methods to control blood sugar levels without continuous reliance on medication. In this context, Dr. Brig Mohan Arora, a diabetes specialist at CMC Vellore in India, recommends walking for 15 minutes daily as an effective and safe way to quickly lower blood sugar, according to the Times Now website.
This advice comes at a time when many are looking for easy ways to improve their health, especially those suffering from high glucose, insulin resistance, or pre-diabetes. Arora explained that "the simplest daily habits often have the most impact".
The Effect of Brisk Walking on Blood Sugar
Dr. Arora shared direct data from a Continuous Glucose Monitoring (CGM) device, showing his blood sugar level dropped from 107 to 96 mg/dL in just 15 minutes of light walking. He confirmed that this decrease was not due to medication or a strict diet, but solely due to walking, explaining: "When you start walking, the muscles act as a sponge for glucose, absorbing sugar directly from the blood to quickly generate energy." This process stimulates a quick metabolic response that is one of the most effective ways to regulate sugar levels without medical intervention.
The Health Benefits of Daily Walking for Metabolic Health
Arora points out that daily walking enhances a range of vital functions, as it:
- Increases insulin sensitivity, which improves the body's use of glucose.
- Reduces post-meal sugar spikes, which are a long-term risk factor.
- Helps with weight loss, especially in the abdominal area associated with insulin resistance.
- Improves circulation and promotes heart health.
- Reduces stress, which is a major cause of sudden sugar increases.
- He added that these benefits do not require intense effort, but depend on daily continuity even if the session is short.
Walking Compared to Other Exercises
Experts emphasize that walking is distinguished by being:
- Safe for all ages.
- Inexpensive and does not require equipment or gyms.
- Easy to integrate into the daily routine.
- Suitable for people with diabetes and pre-diabetes.
- Directly contributes to lowering HbA1c levels in people with elevated levels.
Unlike intense exercises, walking is not expected to cause injuries or strain, making it a long-term habit that can be easily maintained.
How to Start a Daily Walking Program?
The American Heart Association (AHA) recommends simple steps:
- Start with the minimum: 10–15 minutes daily, which can be divided into 5 minutes in the morning and 10 in the evening.
- Gradually increase the duration: aiming to reach 150 minutes weekly of moderate-intensity walking.
- Monitor steps: use a pedometer or smartwatch, aiming for an average of 7,000–10,000 steps daily.
- Allocate a fixed time for walking: link walking to a daily routine after breakfast or before sleep to facilitate continuity.
- Walk after meals: 10 minutes after each meal reduces sudden sugar spikes.
- Warm-up and stretch: to protect muscles and joints, especially for the elderly.
- Wear suitable shoes: it is advised to change shoes every 350–500 miles to prevent injuries.
The Most Beneficial Groups from Daily Walking
Walking for 15 minutes daily is particularly effective for:
- Type 2 diabetes patients.
- Those with pre-diabetes.
- Individuals who are overweight or have insulin resistance.
- Those who experience high sugar levels after meals.
- People who have excess fat accumulation in the abdominal area.
Doctors agree that walking is not just a simple activity, but a powerful natural tool for regulating blood sugar and maintaining metabolic health. Dr. Arora confirms: "The secret is in continuity, as even five minutes daily can prevent the disease in the future".
