Fitness
The health benefits of a simple 10-minute walk to lower blood sugar
Aug. 26, 2024 • 5 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Walking. It’s one of the simplest activities, yet it can have an enormous impact on health and wellness. From lowering your blood sugar to improving your mood and sleep, there are many reasons walking is good for your body. If you’re looking for easy-to-implement ways to lower your A1C or avoiding blood sugar spikes after eating, a simple 10-minute walk is something you can start implementing today.
How does walking lower blood sugar?
When you walk or engage in any physical activity, your muscles need glucose (sugar) to keep your body moving. Your muscles will pull sugar from your bloodstream to keep powering you through your walk. This is why taking a stroll after eating is especially helpful in keeping blood sugar levels in check—that excess glucose in your bloodstream will be pulled out by your muscles and put to work.
And not only does walking help to reduce glucose levels while you’re getting those steps in, it can also help to regulate glucose for up to 24 hours later. Walking really is the gift that keeps on giving.
Step towards increased insulin sensitivity
If you’re living with type 2 diabetes or prediabetes, chances are you may be familiar with the term “insulin resistance”. Walking is a great way to help your body be more sensitive to the insulin it’s producing. After a big meal, do your body a favor, and take a walk to help it more efficiently put the insulin it is producing to use. This is yet another way that a simple 10-minute walk can lower your blood sugar levels.
Walking benefits go far beyond blood sugar
So, now we know how walking can help to lower blood sugar levels, which is great for our overall health. But the benefits go way beyond that. Here’s just a few ways that, over time, walking benefits your health:
- Increased metabolism
- Weight loss
- Improved balance
- Blood pressure decreases
- Improved mood
- Better sleep
- Improved memory and cognition
- Ease joint pain
- Improve heart health
Not to mention, taking a walk can be a lovely way to give yourself a break from the demands of the day and a chance to practice positivity and gratitude.
How to get started safely
It’s never too late to simply open your front door and start walking. However, if you’ve been mostly sedentary for a while, you’ll want to start slowly and walk for just a few minutes at first. Start with a five-minute walk and work your way up to 10 minutes, and so on. If you keep up with the habit, walking will get easier and you’ll be able to increase your duration, distance, and pace.
It's important to note that walking—or any physical activity—can put you at risk for hypoglycemia (low blood sugar). Talk with your healthcare provider to see if you are at risk for hypoglycemia, and if you should check your blood sugar before walking or any physical activity.
Curated & reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
Written by: Stelo Team
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