Type 2 diabetes is understood to stem from an abnormal balance of insulin inside the body. “This is probably because either the body mechanism has become resistant to insulin, or because it does not produce adequate amounts of the substance to maintain blood sugar control,” said Shikha Singh, nutritionist and fitness expert, Shiksfitness.
A sedentary lifestyle is one of the key contributors to this condition. Limited physical activity or movement contributes to visceral fat deposited around internal organs, mostly in the abdominal region; it interferes with insulin action and impairs its proper working.
Therefore, Singh noted that fast walkers have a far lesser chance of developing diabetes, making regular brisk walking one of the most effective and simple preventive measures. “A systematic review and meta-analysis identified that walking at a pace of 4 km/hr or above could reduce the chances of developing diabetes. Brisk walking helps keep blood sugar levels under control and reduces overall body fat percentage, hence improving metabolic health,” said Singh.
Physical activities such as walking are especially effective, each capable of lowering blood sugar by 15 to 20 milligrams per deciliter (mg/dL), said Dr Manisha Arora, director, internal medicine, CK Birla Hospital, Delhi. “These benefits occur by improving insulin sensitivity, enhancing glucose uptake in muscles, and reducing stress and inflammation,” said Dr Arora.
Find out how brisk walking helps your health (Source: Freepik)
Dr Surender Pal Singh, HOD physiotherapy department, CK Birla Hospital, Delhi noted that walking for 30 minutes daily is beneficial. The pace of the walk plays an important role, as noted by Dr Singh. “Simply walking at a slow speed won’t be as effective. To see more benefits, it’s important to increase your pace over time, as a brisk walk helps burn more fat and boosts the body’s metabolism, thereby reducing the chances of diabetes, provided a good diet complements it. This, in turn, also improves cardiovascular and respiratory health,” said Dr Singh.
Aim to walk for 20 to 30 minutes continuously for optimal results, progressively increasing your speed as you go.
This approach enhances the body’s overall function, whether cardiovascular health, musculoskeletal strength, or fat reduction. Gradually building up your pace will maximise these benefits,” said Dr Singh.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.