Regular physical activity plays a crucial role in maintaining overall health, including helping to regulate blood sugar levels. Among the many options for physical exercise, walking stands out as one of the simplest, safest, and most accessible activities that almost anyone can do.

The habit of walking regularly has been shown to be strongly linked with better blood sugar control, particularly for individuals at risk or diagnosed with type 2 diabetes. In this article, we will explain how regular walking can help manage blood sugar levels.

Association Between Regular Walking and Blood Sugar Control

Walking every day, even for just 30 minutes, can have a major positive effect on the body’s metabolism. Studies show that individuals who take a walk after eating tend to have more stable blood sugar levels after meals compared to those who sit or lie down right after eating.

Furthermore, consistent walking helps reduce HbA1c levels, a key marker of average blood sugar levels over the past two to three months. A significant reduction in HbA1c levels indicates that the body is improving in managing blood sugar levels over the long term.

Walking also promotes gradual weight loss, an important factor in reducing the risk of insulin resistance, which can eventually lead to type 2 diabetes.

Tips for Walking Properly

To maximize the benefits of walking in regulating blood sugar levels, it is essential to walk correctly and consistently. Here are some things to keep in mind:

Timing

Many experts recommend walking for 15 to 30 minutes after meals, as this is when blood sugar levels typically begin to rise. Light physical activity, such as walking, helps the body use up the sugar in the bloodstream for energy, thereby aiding in the regulation of blood sugar levels.

Intensity

It is important to match the intensity of your walk to your body’s capability. For beginners, starting with a 15 to 30-minute leisurely walk each day is sufficient. As the body adapts, the duration can be gradually increased to 45 to 60 minutes, depending on personal comfort and tolerance.

Body Condition

Ensure that your body is in good condition while walking and that you do not feel weak, dizzy, or unwell. For individuals with diabetes, it is crucial to check blood sugar levels before and after walking to avoid the risk of low blood sugar.

Outfit Selection

Even though walking is a mild activity, it is still important to choose the right footwear. Select comfortable and supportive shoes to protect your joints and minimize the risk of injury.

For clothing, opt for loose-fitting, breathable fabrics that will allow you to move freely and remain comfortable while walking.

Walking Path

Choose a safe and comfortable area for walking. Look for paths that are flat, free from pollution, and free of potential hazards such as busy roads or areas with poor lighting. Walking in a park or a quiet neighborhood can be an ideal choice.

By making walking a regular habit, you can improve your health and better regulate your blood sugar levels. If you’re planning to start a walking routine, it’s always a good idea to consult a doctor first, particularly if you have any existing medical conditions like diabetes.

You can also consult with a healthcare professional via the consultation service on the Ai Care app, which is available for download on the App Store or Play Store.

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