Staying active is often part of broader diabetes care. What staying active looks like naturally varies from person to person. For many, walking is a form of exercise that can support cardiovascular wellness and day-to-day mobility. And, according to the American Diabetes Association, activities like walking may help the body manage blood glucose levels.
Key Takeaways
- Blood sugar management is highly individualized; the type of physical activity appropriate for one person may not be appropriate for another.
- Walking is a low-impact activity that may encourage regular exercise, a key component of blood sugar control.
What is Blood Sugar?
Blood sugar, also called blood glucose, refers to the amount of glucose circulating in the bloodstream. Glucose comes from foods containing carbohydrates (carbs) and serves as one of the body’s primary energy sources.
How Does the Body Process Glucose?
The body uses hormones like insulin to help move glucose from the bloodstream into cells. When this process does not function efficiently, high or low blood sugar levels may occur. Consistently elevated glucose levels (hyperglycemia) are associated with conditions like insulin resistance, prediabetes, and type 2 diabetes.
Why is Managing Blood Glucose Important?
Blood glucose management is important for everyone, not just older people living with diabetes; blood sugar fluctuations may affect energy levels, cognitive function, and heart health.
Managing Blood Sugar Levels
Many people manage blood glucose through a combination of lifestyle habits and individualized care plans developed with licensed healthcare providers. Parts of those plans may include the following.
- Hydration: Staying hydrated helps the body maintain normal circulation, which in turn may support overall wellness and normal body function.
- Diet: Eating patterns may influence how quickly glucose enters the bloodstream.
- Medications: Some people manage blood glucose with medications or insulin prescribed by a healthcare provider.
- Strength-training exercises: Strength-training exercises may support blood sugar management by helping the body use glucose more efficiently through muscle activity.
- Aerobic exercises: Aerobic exercise (walking, swimming, cycling, dancing, etc.) may support insulin sensitivity and healthy glucose metabolism in some individuals.
Walking for Blood Sugar Control
What are the Benefits of Walking for A1C Control?
Walking alone is not a treatment for diabetes. However, the American Diabetes Association does suggest that walking may help some people by:
- Supporting insulin sensitivity
- Encouraging regular movement
- Supporting heart health
- Managing stress
- Supporting healthy blood pressure levels
How Fast Should Someone Walk for Blood Sugar Control?
According to a British Journal of Sports Medicine article, walking two to three miles per hour (what many would consider a brisk walk) was linked to “a 15% lower risk of diabetes, no matter how long people walked each day.” Increasing that speed to 4 miles per hour or faster resulted in an even greater reduction of diabetes risk.
How Long Should Someone Walk for Blood Sugar Control?
Research shows that a 10-minute walk after a meal may provide beneficial effects on A1C levels. However, it’s important to note that a 10-minute walk will not provide the exact same benefits for every single person, and walking alone cannot treat diabetes.
When Should Someone Walk for Blood Sugar Control?
Some research suggests that taking a walk one to one-and-a-half hours after a meal may help some people lower their blood sugar levels.
Is Walking Effective in Reducing Blood Sugar Spikes?
Some studies, according to the American Diabetes Association, suggest that light physical activity after meals may support glucose regulation in certain individuals. However, post-meal walking may not be appropriate for everyone, especially individuals with balance concerns.
Encouraging Active Lifestyles at Avista
At Avista Senior Living communities, we encourage active lifestyles through opportunities tailored to residents’ needs and abilities. Whether someone enjoys group fitness classes or walking with friends, staying active can play an important role in overall healthy aging.
Disclaimers: This article is for informational purposes only. It does not provide medical, financial, or legal guidance. Please direct any medical-related questions to a licensed healthcare provider.
Wendy Gores, RN