Elevated levels of blood sugar for extended time periods are unhealthy and may be a symptom of uncontrolled diabetes. Exercise such as walking helps to maintain normal blood glucose levels by using the glucose for energy. Walking has lasting benefits such as reducing body weight and improving your cells' ability to absorb glucose from your bloodstream.
Aerobic
Aerobic energy production in your body occurs when you breathe in an adequate amount of oxygen. In the presence of oxygen, your body converts fats, proteins and carbohydrates into energy for your walking workout. The glucose in your blood is transported into your cells to be used as energy, which lowers your blood sugar level. Walking can be an aerobic exercise.
Cell Sensitivity
One of the lasting effects of a walking exercise program is the improvement in the ability of your cells to receive glucose from your blood. Your muscle cells respond with an increased sensitivity to the sugar as it passes by in your bloodstream. Your cells have an easier time absorbing the sugar through the cell membrane. This improvement in glucose absorption reduces your blood glucose levels.
Frequency
Walking one or two days a week may result in slight improvements, but to see measurable results in your blood sugar levels, you will need to walk more. Aim to walk for 30 minutes at least three days a week to see improvements in your blood glucose levels, recommends Dr. Gerald Bernstein of Beth Israel Medical Center in New York City. For weight loss and greater blood sugar control, aim to walk for 30 minutes on five days a week. If you are unable to walk continuously for 30 minutes, split up your workout into 10- or 15-minute segments. Walk for 10 minutes three times a day, or for 15 minutes twice a day, to receive the same blood sugar improvement benefits.
Intensity
A stroll through your neighborhood does not demand the same blood sugar response as a moderate-paced walk. Aim to walk at an intensity level that leaves you breathless. You should be able to talk for one sentence at a time, but you should not be able to sing. The American Heart Association suggests beginning with moderate intensity exercise, building up to a vigorous walk as your fitness abilities improve.
References
- American Heart Association: "Circulation"; Exercise Training for Type 2 Diabetes Mellitus; Thomas H. Marwick, M.D., Ph.D., et al.; June 2009
- Dr. Len Kravitz: Aerobics vs. Resistance Training - Is This the Battle of the Fitness Titans?; Len Kravitz, Ph.D.
- MSNBC.com: Walking May Aid Fight Against Diabetes; Maggie Spilner; September 2009
