The Impact of Walking on Blood Sugar Control

In our modern world of diabetes management, we are often bombarded with the latest advancements in technology, such as continuous glucose monitors, automated insulin pumps and new medication options. While these tools are very helpful for managing diabetes, we frequently overlook one of the most powerful, accessible and cost-effective treatments available to us: the simple act of walking.

For anyone living with Type 1 or Type 2 diabetes, walking is a powerful tool that can be used to lower blood sugar levels and improve long-term metabolic health.

Why Is Walking So Effective?

To understand why walking is so effective, let’s review how our muscles use glucose. Glucose requires the hormone insulin to act as a “key,” unlocking the cells so glucose can enter and be used for energy. In a body with diabetes, this process is hindered either by a lack of insulin or by resistance to the insulin.

Physical activity, such as walking, changes this. Exercise, such as walking, creates an “open door” for glucose to enter the muscles without requiring additional insulin. For those with insulin resistance, this means insulin in your body works more effectively. For those with Type 1 diabetes, it means even a small amount of movement can significantly lower blood sugar levels.

Curbing Postmeal Spikes

One of the most challenging aspects of diabetes management is the postmeal spike in blood sugar. Many people with diabetes notice a rapid rise in blood sugar 30 to 90 minutes after eating. While any movement is beneficial, the timing of exercise can make a significant difference in blood sugar levels after meals.

Research has shown that even a short, 15-minute walk taken shortly after a meal can be significantly more effective at lowering blood sugar than a single, longer walk at any other time of day.

Improved Insulin Sensitivity

The benefits of a walk do not end when your walk ends. One of the biggest benefits of regular walking is the period of increased insulin sensitivity that follows exercise.

Depending on the intensity and duration of the walk, your body may remain more sensitive to insulin for two to 24 hours afterward. During this period, your muscles work to replenish their stored glucose (glycogen), which means they continue to draw more glucose from the blood, lowering blood sugar levels. For many, this translates into lower insulin requirements.

Walking Safety

Despite its benefits, walking is a powerful tool that must be handled with care, particularly for those on insulin or other medications that can lead to low blood sugar. Because walking increases insulin sensitivity, the main risk is hypoglycemia (low blood sugar).

Make sure to keep the following strategies in mind before getting started with your walk:

1. Monitor your trends: Always check your blood sugar before and after a walk to ensure it’s in a safe range. If you use a CGM, pay close attention to trend arrows.
2. The 15-minute rule: If you are unsure how your body will react, start with walking for only 15 minutes. This duration is long enough to see an improvement in blood sugar but short enough to prevent a large drop.
3. Carry fast-acting carbs: Never head out for a walk without a source of fast-acting carbohydrates, such as glucose tablets or gel, in case your blood sugar drops faster than anticipated.
4. Consider active insulin: Be particularly cautious if you have insulin on board (IOB). Exercise can amplify the effects of insulin, leading to a rapid drop in blood sugar.

Final Thoughts

Walking is one of the most powerful tools in your diabetes toolkit. It does not require a prescription, costs nothing and can be adjusted to fit any fitness level or schedule. By incorporating short, strategic walks into your daily routine, especially after meals, you are doing more than just getting steps in. You are helping your body better manage your blood sugar and taking a proactive step toward your long-term health.