Many people walk to control their blood sugar, right? A study has shown that the faster the walking pace, the better the blood sugar regulation. Here is some information about effective walking.

Today's Diabetes Letter: a two-line summary

1. Having a large muscle mass helps in better blood sugar control.

2. It is good to walk frequently and quickly!

Walking speed is an indicator of muscle mass

You may have heard the saying, "The faster the person walks, the healthier they are." This also applies to blood sugar levels. People who walk quickly tend to have better blood sugar control. Why is that? It’s because of 'muscle mass.' Professor Kim Byung-joon of the Department of Endocrinology and Metabolism at Gachon University Gil Medical Center explains, "Muscle is the organ that processes the most glucose, so much so that it can be called a storage site for blood sugar." He adds, "Having more muscle mass naturally leads to a longer stride when walking and a tendency to walk faster." Observations show that people who walk quickly tend to have more muscle, and having more muscle helps regulate blood sugar effectively.

Effort to walk faster at least with muscles

So, how about people who try to walk quickly with less muscle, somewhat differently? Recent research from Imperial College London shows that regardless of muscle mass, walking at a speed of 3 to 5 km/h, which is slightly faster than walking below 3 km/h, reduces the risk of diabetes by 15%. Furthermore, walking at a speed of 5 to 6 km/h lowers the risk of diabetes by 24%, and walking briskly at over 6 km/h reduces the risk by as much as 39%.

Regarding this study, Professor Jung Hanna of the Department of Endocrinology at Hallym University Kangnam Sacred Heart Hospital said, "If you make an effort to walk quickly, your cardiovascular endurance will improve, and the quantity and quality of your muscles will also enhance." Even if your muscles are somewhat lacking now, walking quickly will increase muscle mass, which can lead to various health benefits. It is important to remember that walking at a faster pace is more efficient, even if the duration is the same.

Walking regularly, even a little at a time

However, for someone who originally walks slowly, suddenly walking quickly can pose a risk of injury. It is better to become accustomed to walking faster through training. First, walk frequently, even if only a little. Once you get used to walking, you can adjust your speed by alternating between 'fast walking while swinging your arms and legs for 1 minute, then walking at your original pace for 1 minute' or 'fast walking for 3 minutes, then walking at your original pace for 3 minutes.' This gradually trains your muscles and makes walking quickly more comfortable.

Widening your stride is also an effective method. Just by increasing your stride by about 10cm compared to your usual walking, your muscles receive a significant stimulus. As the thigh and pelvic stabilization muscles are strengthened, blood sugar regulation becomes more favorable. Professor Jeong Hana said, "This not only improves blood sugar levels but also helps reduce cardiovascular disease and mortality rates," and added, "I recommend that diabetes patients start practicing brisk walking consistently from now on."

Elderly patients should be cautious. Professor Kim Byung-jun said, "Diabetic elderly patients already have significantly reduced muscle mass and are likely to have impaired balance, so walking quickly can strain the cardiovascular and musculoskeletal systems or increase the risk of falls," and added, "In such cases, it is good to gradually perform strength exercises like squats and planks safely indoors to build muscle resistance." Even if walking quickly becomes familiar, it is important to avoid inclined surfaces and to allow muscles to recover after walking through stretching, massage, and sufficient rest.

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