Diabetes Prevention & Management: Does Walk Timing Really Matter?

Exercising and walking are essential for managing diabetes and improving the overall health of diabetes patients. Brisk walking can help regulate blood sugar levels and maintain healthy body weight. It can also provide many other health benefits, such as a healthier heart, improved insulin sensitivity, increased metabolism, reduced blood pressure and cholesterol levels and improved memory and cognitive abilities. 

However, does walk time also matter when we talk about walking? Let’s find out.

What Is an Ideal Walk Time for People With Diabetes?

According to the American Diabetes Association, you must walk for 30 minutes at least five days a week to manage diabetes better. There are also many studies that have been conducted to observe the relationship between walking time and diabetes. Some of the key findings were:

• According to a 2012 study, every additional 2600 steps, which is close to 20 minutes of walking, was associated with a 0.2% reduction in A1C levels. 
• Another study suggested that a 20-minute walk can have a positive impact on the psychological well-being of diabetes patients
• In a study conducted in 2012 and another in 2009, it was observed that walking after meals for about 20 minutes can impact postprandial (after meal) glucose excursion and result in significant glycemic benefits. It occurs in both people with diabetes and without diabetes. Therefore, it can also help prevent diabetes. 
• Researchers also observed that even 2 to 5 minutes of light walking after a meal helped smooth postprandial glucose levels. 
• Walking is not only associated with diabetes management but also with diabetes prevention. A 2007 study found that people who walked every day for at least 20 minutes had a 30% lower risk of developing type 2 diabetes.

Based on the results of these studies, we can easily conclude that walking time is crucial in diabetes management. The ideal walking time for diabetes patients is 20-30 minutes after eating meals. However, if you can’t walk for 20-30 minutes, even 2 to 5 minutes of light walking after eating can help manage diabetes better.  

How To Make Walking A Part of Your Daily Routine?

• Take it slow. Start with light walking for 1-2 minutes and then gradually increase your pace and timing. 
• Add it to your calendar and make it a part of your schedule. It will prevent you from assigning that time to any other activity. 
• Take the help of your friends and family. Walking with them will make you feel more accountable and prevent you from missing out on a session. 
• Listen to audiobooks or music while walking. It will help you relax and make walking a fun and joyous activity.
• If you cannot plan walking every day, you can sneak it in through various other ways. For example, you may use stairs instead of the elevator or take walking breaks with your colleagues during office hours to walk some extra steps.   

Tips For Walking Safely

• Wear comfortable walking shoes and socks. They will help prevent blisters and other foot problems. 
• Carry water and snacks. Staying hydrated while walking is crucial for diabetes patients. 
• Remain aware of your body condition. If you feel any symptoms of hypoglycemia, such as drowsiness, confusion, dizziness, tremors, fast heartbeat, etc., eat a fast-acting carbohydrate and contact your doctor. 

The Final Takeaway

Walking has numerous benefits for diabetes patients. The duration and the time you walk also hold great significance for people with diabetes. A 20-30 minute walk after taking meals is usually considered ideal. You can start incorporating walking into your daily routine by scheduling a 1-2 minute walk every day after meals and then gradually increase the pace. 

References

• https://www.diabetes.co.uk/walking-and-diabetes.html
• https://www.healthline.com/health-news/aging-walking-after-meals-to-control-blood-sugar-spikes-061213
• https://www.medicalnewstoday.com/articles/even-a-2-minute-walk-after-a-meal-may-help-reduce-risk-of-type-2-diabetes
• https://diabetes.org/healthy-living/fitness/benefits-walking
• https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise/walking-with-diabetes
• https://diatribe.org/step-step-approach-better-blood-sugars-walking
• https://pubmed.ncbi.nlm.nih.gov/19560716/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302145/
• https://pubmed.ncbi.nlm.nih.gov/21995867/
• https://diabetesjournals.org/care/article/35/12/2493/38568/The-Effect-of-Walking-on-Postprandial-Glycemic
• https://link.springer.com/article/10.1007/s40279-022-01649-4
• https://diabetesjournals.org/care/article/30/3/744/25512/Physical-Activity-of-Moderate-Intensity-and-Risk