It is known that type 2 diabetes results from an imbalance of insulin throughout the body. According to Shikha Singh, a nutritionist and fitness expert from Shiksfitness, “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.”
One of the main causes of this illness is a sedentary lifestyle. Insufficient movement or physical activity leads to visceral fat being formed around internal organs, primarily in the abdomen area; this hinders the proper functioning of insulin and interferes with its action.
Thus, Singh pointed out that regular brisk walking is one of the easiest and most effective ways to avoid diabetes because fast walkers have a much lower risk of getting the disease. Walking at a pace of 4 km/h or more can lower the risk of getting diabetes, according to a systematic review and meta-analysis. “Brisk walking improves metabolic health by lowering total body fat percentage and regulating blood sugar levels,” Singh said.
According to Dr. Manisha Arora, director of internal medicine at CK Birla Hospital in Delhi, physical activities like walking are particularly beneficial because they can significantly reduce blood sugar by 15 to 20 milligrams per deciliter (mg/dL). “These benefits come from lowering stress and inflammation, increasing muscle glucose uptake, and improving insulin sensitivity,” Dr. Arora explained.
Walking for 30 minutes every day is good, according to Dr. Surender Pal Singh, head of the physiotherapy department at CK Birla Hospital in Delhi. Dr. Singh pointed out that the walk’s tempo is crucial. It will not be as beneficial to just stroll slowly. Increasing your pace gradually will yield greater benefits because, when combined with a healthy diet, a vigorous walk increases fat burning and metabolism, which lowers the risk of diabetes. According to Dr. Singh, this therefore enhances respiratory and cardiovascular health.
For best effects, try to walk for 20 to 30 minutes straight, gradually increasing your pace.
This method improves the body’s general function, including fat loss, physical strength, and cardiovascular health. Increasing your pace gradually will optimize these advantages, Dr. Singh stated.
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