We’ve heard of the benefits of 10,000 steps every day? But how about walking for 45 minutes, regardless of steps, can have massive benefits on your health.
Experts have weighed in that the simplest action of walking 45 minutes can be the most effective way to manage blood sugar naturally.
Especially for people with Type 2 diabetes, recent research has confirmed that walking is a significant physical activity that increases glucose uptake in the muscles.
“Walking is the closest thing we have to a wonder drug”, says Dr. David Sabgir, cardiologist and founder of Walk with a Doc.
Let’s explore what happens to our bodies when we walk for 45 minutes straight and why doctors worldwide recommend it.
What Happens to Blood Sugar When You Walk?
When you walk, it engages a large number of muscle groups, which prompts them to absorb blood sugar levels for energy. This reduces sugar in the bloodstream and makes cells more sensitive to insulin.
Health experts recommend at least 150 minutes of moderate-intensity aerobic activity per week, to maintain healthy bodily functions, such as brisk walking at least 30 minutes daily.
“Just getting up and walking significantly improves how your body regulates blood sugar, especially if you do it consistently,” says Dr. James Levine, endocrinologist and pioneer of NEAT (Non-Exercise Activity Thermogenesis).
In fact, walking benefits in substantially reducing the blood sugar spike after a high-carb meal.
Why 45 minutes of walking matters:
A 45-minute walk allows your body to not only burn glucose but also tap into deeper energy reserves. It lowers immediate glucose levels but also improves insulin sensitivity over time.
According to the American Diabetes Association, moderate-intensity aerobic activity like walking for 30–45 minutes a day, five days a week, can significantly reduce HbA1c levels (a long-term measure of blood sugar).
In a 45-minute walk, you can burn 300-400 calories, depending on your pace and weight.
A daily walking routine increases fat oxidation and boosts metabolism, helping you shed excess fat over time. This enhances your body’s ability to regulate blood sugar and lowers diabetes risk.
Timing Matters - Especially After Meals:
Health coaches have agreed that when you walk matters as much as how much you walk.
Especially after meals, particularly at night, a post-meal walk helps manage postprandial (after-eating) glucose spikes.
It strengthens the heart muscle and reduces low cholesterol (LDL) while raising good cholesterol (HDL). A healthy cardiovascular system is crucial for individuals with type 2 diabetes or those at risk.
This is because muscles act like sponges, soaking up glucose during activity and preventing it from accumulating in your bloodstream.
Tips to Maximize the Benefits of 45-minute Walking
For people with prediabetes or insulin resistance, walking daily can be a game-changer.
Bonus: Walking also improves your mood, relieves anxiety, and gives you a sense of relief.
Conclusion:
A 45-minute walk is your pill to natural blood sugar control, reduce insulin resistance, and cut your risk of chronic disease.
Whether you're managing diabetes, trying to prevent it, or just improving your overall health, a daily 45-minute walk could be your most powerful ally.
As the ancient proverb goes:
“Walking is man’s best medicine.” – Hippocrates
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