Benefits of Walking for People with Diabetes 

Introduction

Diabetes is a metabolic disorder that affects millions of people worldwide. If not managed properly, it can lead to serious health problems. One of the best ways to control diabetes and stay healthy is through regular physical activity which works wonders when done regularly along with a healthy diet and prescribed medications¹.

However, many people with type 2 diabetes find intense workouts difficult due to low energy levels or discomfort. That’s why walking is an excellent choice to begin with —it is low-impact, easy, and accessible to everyone. 

Walking is a simple and cost-effective way to stay active, with physical, mental, and social benefits. Studies show that regular walking may be beneficial to control blood sugar, lower heart disease risk, and may even increase lifespan^1,2.

In this blog, we’ll explore the benefits of walking for diabetes, how it improves health, and how you can make a diabetes walk part of your daily routine! 

How Walking Impacts Blood Sugar Levels & Overall Health

Before we get into the effect of walking on blood sugar levels, let’s just have a look at what leads to high blood sugar levels in the blood.  

In people with diabetes, blood sugar levels are high because the body does not make enough insulin or cannot use it properly. Insulin is a hormone made by the pancreas that helps move sugar from the blood into cells, where it is used for energy. Insulin works by attaching to special sites on cells called insulin receptors. These receptors send signals that allow sugar to enter the cells and utilise it better. 

When these receptors and subsequent signals do not work well, the body becomes less sensitive to insulin. This is called insulin resistance. As a result, sugar stays in the blood instead of entering the cells, leading to high blood sugar levels. Over time, the pancreas may struggle to make enough insulin, worsening the condition³.

Now coming to the main question, “Is walking good for diabetes?”, and the answer is yes, absolutely! Walking is a simple yet powerful way which may help regulate blood sugar and improve insulin sensitivity. 

Walking may support blood sugar control by helping muscles absorb more sugar from the bloodstream. When you walk, the blood flow in your body increases. This improved circulation helps open up small blood vessels (capillaries), allowing more insulin receptors to become available. The insulin receptors also become more active, which helps insulin function more effectively in moving sugar into cells. 

Moreover, the muscles contractions that occur when you walk, also help sugar enter cells, just like insulin does. This happens because muscle movement increases glucose transport into cells and metabolism of it through a process that does not depend on insulin. Unlike insulin, which stops working quickly, the effect of muscle contractions lasts for many hours, helping to keep blood sugar stable^4,5.

Studies suggest that regular walking may help lower HbA1c levels, a key marker of long-term blood sugar control. Short walks after meals can also avoid blood sugar spikes, especially in people with type 2 diabetes⁶.

Beyond blood sugar control, walking may also help manage weight, strengthen muscles, lower blood pressure, and improve lipid levels. It also may help to reduce stress and lower the risk of serious diseases like heart disease and stroke².

Benefits of Walking for Diabetes Management

Walking potentially provides a range of health benefits that may significantly help in diabetes management and make a big difference in the lives of those living with the condition. It can: 

1. Improves Blood Sugar Regulation 

Walking may help in maintaining blood sugar levels by influencing glucose and fat metabolism after eating. It makes insulin work better, allowing the body to manage sugar more efficiently. Regular walking can also reduce average blood sugar levels (HbA1c) by about 0.50% over time, improving long-term control^7,8. It may also lower the risk of developing type 2 diabetes by 15% when the walking speed is around 2 to 3 miles/hour,  by helping the body use insulin more effectively¹⁰. The more steps you take each day, the better your chances of maintaining healthy blood sugar levels⁹.

2. Help with Weight Loss 

Fast and brisk walking for diabetes may support weight loss by improving insulin sensitivity, influencing fat metabolism, and assisting in weight management^11,12. It also lowers overall fat, especially abdominal fat². Since many with type 2 diabetes are overweight, walking is an easy way to stay healthy¹².

3. Support Heart Health 

People with type 2 diabetes are more likely to have heart problems because high blood sugar causes many metabolic changes leading to inflammation.  remove Sharp changes in blood sugar can harm blood vessels, raising risk of heart diseases and heart attack over a period of time. Walking may help reduce blood sugar fluctuations and support heart health^13,14.

4. Improve Cholesterol Levels 

Walking may help people with diabetes manage their cholesterol levels (lipid profile) and thus it may protect their heart. It increases HDL (“good”) cholesterol, which removes excess fat from the blood, and lowers LDL (“bad”) cholesterol, which can clog arteries. Even small reductions in cholesterol and triglycerides over time can lower the risk of heart disease^14,15.

5. Deal with Metabolic Disorders 

Metabolic disorders, such as obesity, high blood pressure, and dyslipidaemia (deranged level of blood fats, that is, cholesterol and triglycerides), are common in people with diabetes. So, walking and diabetes go hand in hand as walking may support overall metabolic health by improving cardiovascular fitness, reducing inflammation, and promoting a healthier balance of blood sugar and lipids. Obesity is closely linked to insulin resistance. Walking may help manage excess weight and improve insulin function by lowering insulin resistance ^2,10.

6. Lift Mood and Boosts Energy 

Walking releases endorphins, which are known to boost happiness and reduce stress. This is especially helpful for people with diabetes, as stress can affect blood sugar levels. Regular walking may also help to lower anxiety and depression, improve memory and focus, and may help you feel more alert and in a better mood^8,9.

7. Improve Sleep Quality 

For patients with diabetes, poor quality of sleep can affect their blood sugar levels. Walking may improve sleep quality by reducing stress. It may also promote relaxation, and help regulate sleep patterns^8,16.

By incorporating regular walking into daily life, people with diabetes may experience these potential health benefits and improve their overall quality of life.  

So, is walking good for diabetes? Yes! A lot of studies have shown that walking is beneficial to control blood sugar, improve blood pressure and lipid levels, support heart health and promote a relaxed state of mind with improved sleep. Further long-term studies can help corroborate these findings. 

Best Time to Walk for Blood Sugar Control

The time you choose to walk can affect how well your body controls blood sugar¹⁷. Research shows that walking after meals may be more effective at lowering blood sugar than walking before meals or remaining inactive. This is especially helpful in the evening when people tend to eat larger meals and be less active, leading to higher blood sugar spikes. Studies have found that walking after dinner may be beneficial to the body to process carbohydrates more efficiently, avoiding blood sugar from rising too much^18,19.

However, walking after any main meal, whether breakfast, lunch, or dinner, may improve blood sugar levels in both healthy individuals and those with diabetes. Even a short 10 to 15-minute walk after meals can make a difference²⁰.

Experts also suggest that breaking up long periods of sitting with short walks in between, particularly after eating, may help control blood sugar in individuals with type 2 diabetes or sedentary lifestyles²¹.

For best results in diabetes, walk 30 minutes after eating can be helpful to naturally regulate blood sugar and improve overall health¹⁷.

Tips to Get Started with a Walking Routine for Diabetes Management

Walking may help control blood sugar but making it a daily habit takes a little effort. Here are some easy tips to help you get started: 

• Start easy, build up: Walk at a pace that feels comfortable and slowly increase over time. Always cool down with a slow walk. 
• Set a step goal: Aim for 30 minutes a day or break it into three 10-minute walks. A step tracker or phone app can help⁹.
• Wear good shoes: Choose comfortable, well-fitting shoes to protect your feet. Pick weather-friendly footwear⁸.
• Sneak in more steps: Take the stairs, park farther away, return your shopping cart, or pace while on a call^9,14.
• Move during TV time: Stand up during ad breaks or walk in place while watching your favourite show. 
• Listen to music or a podcast: It makes walks more enjoyable and keeps you moving. 
• Walk with a friend: Having a walking buddy makes it more fun and keeps you motivated. 
• Take breaks from sitting: Stand up and walk for a few minutes every half hour, especially if you sit a lot. 
• Make it fun: Walk in a park, explore new routes, or take your pet along^8,9,14.

A little effort every day may make a big difference in managing walking and diabetes effectively. 

Walking Guidelines for People with Diabetes

For people with diabetes, having a regular walking routine may make a big difference. Standard guidelines provide clear recommendations on how often, how long, and how intensely to exercise. 

• How Long and How Fast to Walk: The American Diabetes Association recommends that you should aim to take up a moderate intensity exercise like brisk walking for at least 150 minutes per week, which means walking for about 30 minutes per day if done daily²². The CDC defines moderate intensity exercise as one which makes you breath harder, elevates your heart rate and makes you sweat, and where talking is comfortable, but singing is difficult²³. It has been found that a higher pace of walking, usually more than 4km/hour, is associated with more reduction in blood glucose levels²⁴.

• How Often to Walk: Walk for three to seven days per week, making sure to avoid more than two days in a row without walking to keep your body active²².

• Combining Resistance Training: People with diabetes may better manage blood sugar levels and stay healthier by combining walking with resistance exercises, like using free weights, machines, body weight, or resistance bands. This combination enhances insulin function, strengthens muscles, reduces fat, lowers blood pressure, and improves overall health²¹.

• Safety Tips for Walking: For those with neuropathy or foot problems, wearing cushioned shoes or specifically customised shoes as per the foot architecture and avoiding walking barefoot can help prevent injuries. Check your feet daily for cuts or blisters, as nerve damage can make injuries harder to notice. Walk on flat, smooth surfaces to reduce the risk of falls. Modify your walking pattern to avoid excessive pressure on certain areas. If you have foot ulcers, limit walking and consult your doctor^25,26.

• Avoid Sitting for Long Periods: Standing and moving every 30 minutes may further support blood sugar control and improve overall health⁷.

By following these guidelines, people with diabetes may find themselves to be active, and it can be useful to manage their blood sugar more effectively and improve their overall well-being. 

Conclusion

Regular walking may be a simple yet powerful way to manage diabetes effectively. People with diabetes must be active and maintain their weight in a healthy range. Whether it is a short diabetes walk after meals or a structured daily routine, staying active may help regulate blood sugar levels, improve heart health, manage body weight and enhance overall well-being. By incorporating walking into your daily life, you can take proactive steps toward better diabetes management and long-term health. 

Frequently Asked Questions (FAQs)

References

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2. Jayedi A, Zargar MS, Emadi A, Aune D. Walking speed and the risk of type 2 diabetes: a systematic review and meta-analysis. British Journal of Sports Medicine [Internet]. 2023 Nov 14 [cited 2023 Nov 29]; Available from: https://bjsm.bmj.com/content/early/2023/11/14/bjsports-2023-107336 

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7. Moghetti P, Balducci S, Guidetti L, Mazzuca P, Rossi E, Schena F. Walking for subjects with type 2 diabetes: A systematic review and joint AMD/SID/SISMES evidence-based practical guideline. Nutrition, Metabolism and Cardiovascular Diseases. 2020 Oct;30(11):1882–98. Available from: https://www.nmcd-journal.com/article/S0939-4753(20)30359-8/fulltext 

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22. ​Moghetti P, Balducci S, Guidetti L, Mazzuca P, Rossi E, Schena F, et al. Walking for subjects with type 2 diabetes: A systematic review and joint AMD/SID/SISMES evidence-based practical guideline. Nutr Metab Cardiovasc Dis. 2020 Oct 30;30(11):1882-1898. doi: 10.1016/j.numecd.2020.08.021. Available from: https://www.sciencedirect.com/science/article/pii/S0939475320303598

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24. Jayedi A, Zargar MS, Emadi A, Aune D. Walking speed and the risk of type 2 diabetes: a systematic review and meta-analysis. Br J Sports Med. 2024 Mar;58(6):334-341. doi: 10.1136/bjsports-2023-107336. Available from: https://bjsm.bmj.com/content/58/6/334 

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26. Diabetic Foot Care – Diabetic Foot Damage | Foot Health Facts – Foot Health Facts [Internet]. Foothealthfacts.org. 2025. Available from: https://www.foothealthfacts.org/conditions/diabetic-foot-care-guidelines 

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