Why even a 20-minute walk can help you manage your diabetes

Walking is often overlooked as a form of physical activity, but it has great health benefits for both your body and your mind.

It’s one of the easiest ways to improve physical and mental health and stay connected to your community, helping you feeling less lonely and isolated. Walking, rather than driving, also helps to reduce air pollution and congestion – and saves you money!

Did you know that a 20-minute walk can also reduce the risk of certain cancers, depression, heart disease and Type 2 diabetes? And walking in nature is even better for you!

Reasons to walk

1. Improves heart health

When you walk regularly, you lower your risk of heart disease and improve your cardiovascular fitness levels. Your blood pressure will also decrease. 

2. Increases your bone density

Weight-bearing activities improve bone density, and walking is the most common weight-bearing activity we do! Regular walking can slow the process of osteoporosis and increase your bone strength.

3. Strengthens your muscles and joints.

Including walking in our day to day lives strengthens the muscles of the legs, limb girdle and lower trunk which helps us maintain our balance and stability as we grow older. Walking also helps preserve the flexibility of our joints and improves our posture and how we carry ourselves.

4. Supports your weight-loss goals

If you have a goal of losing weight, regular exercise that raises your energy requirements over a day can support your goals. Any amount of walking, and at any pace, uses energy and will therefore burn off calories. Walking regularly (for example, on a morning, lunch and afternoon break during the working day) can help you keep your metabolic rate elevated, burning more calories across the whole day. Walking first thing in the morning may also help control appetite for the remainder of the day.

5. Improves insulin control

Studies suggest walking after a meal helps to control blood sugar levels and reduces the accumulation of abdominal fat which is associated with metabolic disease including heart disease, diabetes and liver problems. This is because moving improves how our bodies respond to insulin.

6. Keeps your body moving

Walking in smaller bursts throughout the day stops your metabolism from going to sleep. It keeps your mind active, keeps your metabolism revved up and helps give you more energy throughout the day. Sitting has been called ‘the new smoking’ by health professionals, because of its negative health impacts – walking little and often can counter the negatives of our largely sedentary lifestyles.

7. Exercise improves your mood

All forms of exercise have been shown to improve your mood. Walking is free, easy, and adaptable to different levels of fitness – the perfect exercise for everybody!

8. Supports gut health

Exercise, including brisk walking, has a beneficial impact on the number and diversity of good bacteria in your gut. This has numerous positive effects for your health, including supporting digestion, improving your immunity and supporting your mood.