Walking and Diabetes: A Path to Better Health

The CGM Blog

Walking and Diabetes: A Path to Better Health

Walking can help you improve your glucose management and your mental health. Here’s how to get the most benefits out of your regular walking routine.

Walking is a simple, free, and relaxing way to get a little extra movement into your everyday life when you live with diabetes. You don’t necessarily need to start a high-intensity workout routine to make a positive impact on your health and diabetes management. Walking has excellent benefits for people of all ages and ability levels, whether you’re just starting to build movement habits or already have a regular fitness routine. Many of us spend a lot of time sitting down and walking is one of the ways to counteract the negative impacts that sitting can have on the body. Diabetes Canada recommends that individuals living with diabetes get at least 150 minutes of cardio each week, which can include regular walks.¹

Walking has been shown to support blood sugar management for individuals living with type 1 diabetes (T1D), prediabetes, and type 2 diabetes (T2D).² Individuals who have been newly diagnosed with diabetes may need to make lifestyle changes to support their health, including getting more physical activity—and walking is a great way to start your diabetes treatment off on the right foot. Even if you work out on a regular basis, going for walks, especially out in nature, has some wellness benefits you might not get at the gym. Learning more about the benefits of walking, and how to get the most out of your regular walks, can inspire you to lace up your sneakers and take the next step on your diabetes journey.

Benefits of Walking for People Living with Diabetes

Going for regular walks is just one of the diabetes self-care habits that can contribute to improved blood sugar control, help you lower your A1C, and support a greater sense of well-being. ^2,3

Walking Can Help Lower Glucose Levels
and Improve A1C³

Getting active plays a role in lowering your blood sugar levels. When we’re engaged in a physical activity like walking, it’s easier for the body to absorb sugar—also known as glucose— from the bloodstream and use it for fuel. When our muscles contract during exercise, they can absorb glucose without needing help from the hormone insulin, which is usually responsible for helping cells take in glucose.³ Doing a cardio activity over an extended period of time, such as going for a long hike, can keep glucose levels low for up to 24 hours afterwards. When you’re active on a regular basis, it can help you lower your A1C overall.³

You don’t have to engage in intense exercise to get the glucose-lowering benefits of movement. Studies show that simply walking at a pace that feels easy to you increases insulin sensitivity in general, which makes it easier for the body to absorb glucose from your bloodstream after a meal.² Walking can help individuals reverse prediabetes, which is a condition where glucose levels are higher than normal, but not yet high enough to warrant a T2D diagnosis.⁴ For individuals living with T2D, walking also influences how much insulin the pancreas produces after eating as well as improves insulin sensitivity.² This is important because individuals living with T2D often have insulin resistance and more likely to produce too much insulin, which can lead to burnout in the cells in the pancreas that make it.⁵ Going for walks is one way to ensure your pancreatic cells produce the right amount of insulin and stay as healthy as possible in the long run.²

Getting Your Steps In Reduces the Risk of Experiencing Cardiovascular Disease^7,8

Individuals living with diabetes are at greater risk of experiencing cardiovascular complications such as heart attacks, stroke, and damage to the arteries.⁶ The world’s largest study on the subject revealed that walking at least 2,300 steps a day reduces the likelihood of dying from cardiovascular disease. The more steps you can get in each day, the better.⁷ Walking also helps lower blood pressure and cholesterol, strengthens your heart, and improves circulation, which contributes to the health of your entire circulatory system, boosting your health and resilience.⁸

Going for Walks Can Lead to Greater Mental Well-Being^9,10,11

Engaging in movement you genuinely enjoy can help you feel good emotionally, not just physically. Getting active gives you a boost of endorphins, which are hormones that make us feel more relaxed and happy. Having a regular rush of endorphins can help improve your mood and make it a little easier to manage stress.⁹ In turn, reducing stress can have a positive impact on your glucose control. Studies show that regular physical activity can help reduce and prevent the symptoms of anxiety, even for those who do not live with an anxiety disorder.¹⁰ Walking at a brisk pace for just one to two and a half hours in total each week is associated with a decreased risk of experiencing depression.¹¹

Taking walks with friends can help further reduce your risk of experiencing cardiovascular disease.¹² In addition to calling up friends and loved ones to meet up for casual walks together, you can search for local walking groups in your area or check out organizations like Connected in Motion that offer outdoor hiking adventures for adults living with T1D.

Walking in nature has even more mental health benefits. Nature walks have been shown to help reduce anxiety and depression.¹³ Walking in a natural environment can also help the mind recover from challenging and stressful tasks.¹⁴ Consider heading out to your local park or hitting a hiking trail for your regular walks for an extra boost.

When is the Best Time to Go for a Walk to Manage Diabetes?

Studies have found that taking regular breaks from sitting throughout the day to do some light-intensity walking for just two to five minutes can help lower glucose levels overall. To get the greatest benefits, try getting up and walking around every 20 to 30 minutes.² While light-intensity walking is a great place to start, further studies reveal that walking at a brisk pace over 4 km/h—which means covering one kilometre every 15 minutes—can actually lower a person’s risk of developing T2D.¹⁵

Getting out for a walk right after eating a meal can also help reduce glucose spikes and keep levels lower over the course of the day. It’s ideal to head out for a walk 30 minutes after you start eating. In general, glucose levels peak about 90 minutes after mealtimes, so taking action before then can help reduce how high your glucose goes.^16,17

Get Ready to Walk

Even though walking might not necessarily feel like a strenuous activity, it’s important to keep a few things in mind before you head out the door. Because walking can lower glucose levels in the moment, be sure to check on them before, during, and after a walk to avoid lows, also known as hypoglycemia.³ Those using insulin therapy must be especially mindful of how their bodies react to walking so that they can adjust their doses accordingly.³ Depending on the length of your walk, you may want to consider bringing along a snack like a piece of fruit, candy, or a juice box, just in case.^3,18

Over time, diabetes may lead to diabetic neuropathy, which can cause a loss of feeling in the legs or feet.¹⁸ Diabetic neuropathy can make it harder to notice when you have a blister or scratch in those areas, which increases the likelihood of getting an infection and making it important to get regular foot exams.¹⁹ If you experience diabetic neuropathy, it’s important to talk with your doctor about how walking might impact you. You’ll likely need to make sure that you have comfortable, supportive footwear that doesn’t cause friction when you walk.¹⁹ It’s also a good idea to make sure you wear clean socks that wick away sweat and stay mindful about how long you walk for to avoid getting blisters.1⁹

When summer rolls around, be aware that hot weather and humidity can have a significant impact on glucose levels.²⁰ Individuals living with diabetes are at greater risk of dehydration, so be sure to bring along a water bottle if you are spending time in the sun. You might also want to plan your walks in the early morning or evening to avoid the hottest parts of the day.

Stay in the Know About Your Glucose While You’re Walking

To get a little extra peace of mind around knowing where your glucose levels are at while you're walking, you can use a continuous glucose monitoring (CGM) system like the Dexcom G7 CGM System. With Dexcom G7, you can see your glucose readings in the palm of your hand on your compatible smart device or receiver wherever your walk takes you.^* You can easily link the Dexcom G7 app to health tracking apps like Apple Health and Google Fit, as well as devices like Garmin smartwatches and Apple Watches.^† Dexcom G7 pulls in your step counts and activity levels from connected fitness apps and devices, giving you insight into how your walking habit is impacting your glucose control so you can celebrate your progress.

Learn more about Dexcom G7

* To view a list of compatible devices, visit dexcom.com/compatibility.
† Compatible smartphone is required to pair a new Dexcom G7 sensor with a compatible Apple Watch.

1 Sigal RJ, et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Physical Activity and Diabetes. Can J Diabetes. 2018;42 Suppl 1:S54-S63. doi:10.1016/j.jcjd.2017.10.008
2 Buffey AJ, et al. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med. 2022;52(8):1765-1787. doi:10.1007/s40279-022-01649-4
3 Blood Glucose and Exercise. American Diabetes Association. Accessed August 20, 2024. https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise
4 How to Reverse Prediabetes. Cleveland Clinic. September 13, 2022. Accessed August 20, 2024. https://health.clevelandclinic.org/how-to-reverse-prediabetes
5 Prentki M, et al. Islet beta cell failure in type 2 diabetes. J Clin Invest. 2006;116(7):1802-1812. doi:10.1172/JCI29103
6 Cardiovascular Disease and Diabetes. American Heart Association. Reviewed April 2, 2024. Accessed August 20, 2024. https://www.heart.org/en/health-topics/diabetes/diabetes-complications-and-risks/cardiovascular-disease--diabetes
7 Banach M, et al. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. Eur J Prev Cardiol. 2023;30(18):1975-1985. doi:10.1093/eurjpc/zwad229
8 Heart Health: Walking for a Healthy Heart. HealthLinkBC. Updated September 7, 2022. Accessed August 20, 2024. https://www.healthlinkbc.ca/healthy-eating-physical-activity/conditions/heart/heart-health-walking-healthy-heart
9 Endorphins. Cleveland Clinic. Reviewed May 19, 2022. Accessed August 20, 2024. https://my.clevelandclinic.org/health/body/23040-endorphins
10 Kandola A, et al. Exercise and Anxiety. Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23
11 DeAngelis T. Want to boost your mental health? Take a walk. American Psychological Association. November 1, 2022. Accessed August 20, 2024. https://www.apa.org/monitor/2022/11/defeating-depression-naturally
12 Social Connection. Centers for Disease Control and Prevention. March 27, 2024. Accessed August 23, 2024. https://www.cdc.gov/social-connectedness/about/index.html
13 Grassini S. A Systematic Review and Meta-Analysis of Nature Walk as an Intervention for Anxiety and Depression. J Clin Med. 2022;11(6):1731. Published 2022 Mar 21. doi:10.3390/jcm11061731
14 McDonnell, A.S., et al. Immersion in nature enhances neural indices of executive attention. Sci Rep 14, 1845 (2024). https://doi.org/10.1038/s41598-024-52205-1
15 Jayedi A, et al. Walking speed and the risk of type 2 diabetes: a systematic review and meta-analysis. Br J Sports Med. 2024;58:334-342. doi:10.1136/bjsports-2023-107336
16 Glucose Control: Why Timing Your Exercise After Meals Matters. Cleveland Clinic. August 8, 2018. Accessed August 20, 2024. https://health.clevelandclinic.org/exercise-and-your-glucose-levels-does-timing-make-a-difference
17 How Walking After Eating Impacts Your Blood Sugar. November 17, 2023. Accessed August 20, 2024. https://health.clevelandclinic.org/walking-after-eating
19 Lega IC, et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Hypoglycemia in Adults. Can J Diabetes. 2023;47(7):548-559. doi:10.1016/j.jcjd.2023.08.003
20 Diabetic neuropathy. Mayo Clinic. Updated April 29, 2022. Accessed August 20, 2024. https://www.mayoclinic.org/diseases-conditions/diabetic-neuropathy/symptoms-causes/syc-20371580
21 Hot Weather and Diabetes – Staying Safe in the Heat. Diabetes.co.uk. Updated October 29, 2023. Accessed August 20, 2024. https://www.diabetes.co.uk/diabetes-and-hot-weather.html
22 Managing Diabetes in the Heat. Centers for Disease Control and Prevention. Updated May 15, 2024. Accessed August 20, 2024. https://www.cdc.gov/diabetes/articles/managing-diabetes-in-the-heat.html
23 1 Ehrhardt N, et al. Clin Diabetes. 2020;38(2):126-131.

.css-1btamed{font-family:var(--chakra-fonts-body);}Walking Can Help Lower Glucose Levelsand Improve A1C3

Getting Your Steps In Reduces the Risk of Experiencing Cardiovascular Disease7,8

Going for Walks Can Lead to Greater Mental Well-Being9,10,11