Lace up your sneakers and walk your way to better metabolic health.
However, wheninsulin resistanceoccurs, the hormone struggles to unlock the door for glucose.
Fortunately, walking regularly, which provides countless health benefits, can help reduce insulin resistance.
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All that to say, it’s possible for you to think ofexerciseas a free medicine for your body.
Being active helps your bodys cells become more receptive to insulin and allows glucose to enter cells.
On the other hand, being sedentary is a risk factor for insulin resistance and other health complications.
Experts do recommend breaking up prolonged bouts of sitting with short bursts of movement.
Always listen to your bodys signs and slow down or take a break when needed.
(you’re able to still talk to a walking buddy at a moderate pace.)
Starting slowly is key for successfully completing the first walk.
Day 2: Begin to Build
Its important to gradually increase each day.
Overdoing it one day may impair recovery, making it more difficult to get out again the next.
Breaking up your walk or workout into chunks makes it more doable, especially on hectic days.
This also helps interrupt prolonged periods of sitting, which is another risk factor for insulin resistance.
Day 4: Plan for Active Recovery
Everyone needs active recovery days.
Drop down to 15 minutes and slow down your pace.
Going for a slower walk today can help your muscles recover.
If you have an extra 5 minutes to spare, add on a post-walk stretch.
Changing the terrain can engage new muscles, increase intensity levels and change up the scenery.
Aim for a 25-minute walk today.
Higher intensity can improve insulin sensitivity and get your endorphins soaring!
Day 7: Keep It Going
Congratulations on making it to Day 7!
Todays goal is to walk for 30 minutes at a moderate to vigorous pace.
Your total for the week will be 140 minutes of activityand that deserves a huge congrats.
To get up to that 150-minute weekly goal, consider gradually increasing the duration you walk each week.
Spano recommends adding 2 minutes per week.
Regularly incorporating walks into your routine can help reduce insulin resistance.
Consistency is key, so aim to walk most days of the week.
If youre in need of a good pair of sneakers, check out our picks for thebest walking shoes.
Freeman AM, Acevedo LA, Pennings N.Insulin Resistance.In:StatPearls.StatPearls Publishing; 2024.
American Diabetes Association.Understanding Insulin Resistance.
National Institute of Diabetes and Digestive and Kidney Disease.Insulin Resistance & Prediabetes.
2022;13:809669; doi:10.3389/fphys.2022.809669
