Can Walking Help Control Blood Sugar Levels? An article by Berkeley Brooks for Women’s Health
Ever since the emergence of the popular 12-3-30 “hot girl walk” workout on social media a few years ago, walking workouts have garnered attention. While many focus on the weight loss benefits of this low-impact exercise, there has been recent discussion on how walking can potentially aid in managing blood sugar levels.
For instance, wellness influencer Mairlyn Smith went viral last year for promoting her post-dinner “fart walks” as a way to regulate blood sugar. This trend isn’t purely for social media as new research supports the notion that walking can play a role in managing blood sugar, potentially leading to improved energy levels and easier weight management. Moreover, even a small amount of walking can yield these benefits, as shown in a recent study.
In the following article, experts Clare A. Kelly, MD, Mir Ali, MD, and Christoph Buettner, MD, PhD delve into the scientific basis behind walking for blood sugar management and offer tips on incorporating this practice into your routine.
The Study Findings:
A study published in Medicine & Science in Sports & Exercise involved 11 adults sitting in ergonomic chairs for eight hours, with minimal movement except for bathroom breaks and short exercise breaks. Different exercise “snacks” were tested, including one minute of walking for every 30 minutes of sitting, and five minutes of walking for every 30 minutes of sitting. Blood pressure and blood sugar levels were monitored throughout the study.
The research revealed that the participants who engaged in five minutes of walking for every 30 minutes of sitting experienced the most significant reduction in blood sugar levels, leading to a 58% decrease in blood sugar spikes compared to those who remained sedentary.
How Walking Affects Blood Sugar:
According to Dr. Clare A. Kelly, walking aids in managing blood sugar by activating skeletal muscles, which absorb glucose from the bloodstream for energy production. This process leads to a decrease in blood sugar levels. Additionally, walking enhances insulin sensitivity, improving the body’s response to insulin, a hormone crucial for regulating blood sugar levels.
The Importance of Blood Sugar Management:
Maintaining stable blood sugar levels is essential for overall health, as highlighted by Dr. Christoph Buettner. It helps sustain energy levels, reduces cravings, and prevents long-term complications such as nerve and kidney damage.
Your blood sugar levels can affect your mood and memory. Dr. Buettner warns that poor blood sugar control can lead to insulin resistance, type 2 diabetes, weight gain, and an increased risk of heart disease.
In a recent study, it was found that walking for five minutes for every 30 minutes of sitting was most effective in lowering blood sugar levels. However, even walking for just a minute every 30 minutes showed benefits. Walking every 60 minutes, regardless of the duration, did not seem to have an impact on blood sugar levels.
When it comes to managing blood sugar levels, running has a slight advantage over walking as it can burn more glucose and improve cardiovascular health. Dr. Mir Ali notes that both walking and running are beneficial options.
It’s important to note that intense exercise like running may cause temporary spikes in blood pressure due to the release of cortisol. Nevertheless, the benefits of running outweigh this temporary effect.
For consistent blood sugar control, taking a brief walk after meals can be a simple and effective strategy. Incorporating running can provide additional metabolic benefits.
Aside from blood sugar control, walking offers a multitude of benefits including boosting mood, burning calories, supporting heart health, strengthening muscles, reducing diabetes risk, improving sleep, enhancing immunity, promoting longevity, and reducing cravings. Therefore, integrating walking into your daily routine, especially if you have a sedentary lifestyle, is highly recommended.
