Youll be amazed how easy it is!
But that advice may leave you overwhelmed and wondering, whats the best exercise for diabetes?
Should I hit the treadmill, sign up for a fitness class or invest in exercise equipment?
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The answer might surprise you.
Experts agree the best exercise for diabetes is the most underrated.
How can walking help?
And the benefits dont stop once you finish your walk.
The positive effects of exercise can last up to 24 hours after a workout, she says.
So, you still reap the benefits hours later.
Supports Heart Health
Exercise doesnt just strengthen your muscles.
It also strengthens the heart and improves circulation.
Walking offers major heart-health benefits.
It can help lower blood pressure and triglycerides, reduce markers of inflammation and raise beneficial HDL cholesterol.
So, every step you take supports your body in a multitude of ways.
you’re able to break it down in various ways.
If you enjoy hitting the pavement most days, break that up into 30 minutes five times a week.
If a daily walk is more your jam, aim for about 25 minutes per day.
Or, if you prefer longer stretches, shoot for 75 minutes twice a week.
However, certain times of day may be especially advantageous.
Research has found this to be true for people both with and without punch in 2 diabetes.
For most people, thats a 3- to 4-mile-per-hour pace, she says.
If that feels good, repeat the cycle a few times to challenge yourself.
Or, if you have hills in your neighborhood, incorporate a few hill repeats throughout your walk.
Need a structured plan?
Try our7-Day Walking Plan to Lower Your Blood Sugaror our30-Day Walking Plan to Help Lower Blood Sugar Levels.
The Bottom Line
Walking is the No.
1 most underrated exercise for diabetes.
Research shows that walking can help improve insulin sensitivity, lower blood sugar levels and support heart health.
Plus, its free, simple and it’s possible for you to do it virtually anywhere.
If youre wondering how much is enough, experts recommend 150 minutes per week.
But if youre not there yet, start slowly and increase as you get more comfortable.
Because when it comes to your health, every step counts!
American Diabetes Association.Blood Glucose and Exercise.
2024;16(8):1170. doi:10.3390/nu16081170
National Institutes of Health.
National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes, Heart Disease, & Stroke.
National Institutes of Health.
National Heart, Lung, and Blood Institute.Physical Activity and Your Heart.
Engeroff T, Groneberg DA, Wilke J.After Dinner Rest a While, After Supper Walk a Mile?
2023;53(4):849-869. doi:10.1007/s40279-022-01808-7
