Just walk? Walking like this is the best way to control blood sugar levels.

Many people walk to control their blood sugar levels, right? Research has shown that people who walk faster have better blood sugar control. Here, we'll share some tips on effective walking.

Two-Line Summary of Today's Diabetes Letter

 

1. Having a lot of muscle mass helps control blood sugar levels.

2. It is good to walk often and quickly!

Walking speed is an indicator of 'muscle mass'

 

You've probably heard the saying, "The faster you walk, the healthier you are." This also applies to blood sugar levels. People who walk quickly have an advantage in controlling their blood sugar levels. Why? It's because of their muscle mass. Professor Kim Byung-joon of the Department of Endocrinology and Metabolism at Gachon University Gil Hospital said, "Muscles are the organs that process the most glucose, so much so that they are called blood sugar storage." He added, "If you have a lot of muscle mass, your stride length will naturally increase and you will tend to walk faster." He observed that people who walk fast have a lot of muscle mass, and because they have a lot of muscle, their blood sugar levels are also well-regulated.

At least try to walk fast with your muscles

 

So, what about those who have less muscle mass but try to walk briskly? A recent study from Imperial College London found that, regardless of muscle mass, walking briskly at 3 to 5 km/h lowered the risk of diabetes by 15% compared to walking at less than 3 km/h. Furthermore, brisk walking at 5 to 6 km/h lowered the risk by 24%, while brisk walking at 6 km/h or faster lowered the risk by a staggering 39%.

Regarding this study, Professor Jeong Hanna of the Department of Endocrinology at Hallym University Kangnam Sacred Heart Hospital stated, "If you make an effort to walk briskly, you can improve your cardiopulmonary endurance and muscle mass and quality." Even if you currently have limited muscle mass, brisk walking will increase muscle mass, leading to various health benefits. It's important to keep in mind that even if you walk for the same amount of time, walking at a faster pace is more efficient.

 

Walk often, even if just a little bit

 

However, if someone who naturally walks slowly starts walking quickly overnight, they risk injury. It's a good idea to train yourself to walk faster. First, start walking more frequently. Once you've become accustomed to walking, adjust your pace: "Walk briskly for one minute, swing your arms and legs, then walk at your normal pace for one minute," or "Walk briskly for three minutes, then walk at your normal pace for three minutes." This will gradually strengthen your muscles, making brisk walking more comfortable.

Extending your stride is another option. Even a stride of just 10 centimeters longer than your normal walking pace will significantly stimulate your muscles. This strengthens the thigh and pelvic stabilizing muscles, which helps regulate blood sugar levels. Professor Jeong Hannah stated, "This not only improves blood sugar levels but also reduces the risk of cardiovascular disease and mortality." She added, "If you have diabetes, I recommend starting a regular, brisk walk now."

Elderly patients should be careful. Professor Kim Byung-jun said, “Elderly patients with diabetes already have significantly reduced muscle mass and are likely to have poor balance, so walking quickly can strain their cardiopulmonary and musculoskeletal systems or increase the risk of falls.” He added, “In this case, it is good to start by gradually increasing muscle resistance by performing strength training such as squats and planks in a safe indoor environment.” Even if you are accustomed to walking and are walking quickly right away, it is important to avoid inclines and give your muscles time to recover through stretching, massage, and sufficient rest after walking.

 

 

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It's good to walk often, even if it's just a little bit.

I walked yesterday during the day...

 

It was really hard to walk straight ahead.

It's also important to have a habit of walking little by little on a regular basis.

 

If you walk every day, your body will get better,

I also feel proud