Walking is one of the easiest and most accessible forms of exercise for people with diabetes, and it offers a range of benefits that can help control blood sugar levels, improve heart health, and maintain a healthy weight.

But just how many steps do you need to take to reap these benefits? Here, we’ll take a closer look at the relationship between walking and diabetes, and explore the step counts that can make a difference for those living with this condition.

Why Walking is Good for Diabetes

Walking is a low-impact form of exercise that can be adapted to suit any fitness level or age. It helps to:.

Lower blood glucose levels
Reduce the risk of heart disease
Improve circulation
Lower blood pressure
Strengthen bones and muscles
Improve mental health and mood
Help with weight management

How Much Walking is Enough?

When it comes to walking, the step count that’s right for you will depend on a range of factors, including your age, weight, fitness level, and overall health. However, there are some general guidelines that can help.

The Centers for Disease Control and Prevention (CDC) recommend that adults aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

This can be broken down into five 30-minute sessions or three 50-minute sessions per week, for example.

For people with diabetes, the American Diabetes Association (ADA) recommends adding at least two hours of moderate-intensity exercise per week to this amount, along with resistance training to build muscle and improve insulin sensitivity.

But it’s important to remember that any amount of physical activity is better than none, and even a small increase in steps can bring benefits.

How to Increase Your Step Count

If you’re currently inactive or have mobility issues, it’s important to talk to your healthcare provider before starting any new exercise routine.

However, if you’re ready to increase your step count and get more active, there are plenty of simple steps you can take:.

Take the stairs instead of the elevator
Get off the bus or subway a stop earlier and walk the rest of the way
Take a walk during your lunch break
Walk around the house or office while on the phone
Take a walk after dinner instead of sitting on the couch

And if you have a fitness tracker or pedometer, you can set goals for yourself and track your progress over time.

The Bottom Line

Walking is an excellent form of exercise for people with diabetes, and the benefits can be seen with as little as a 30-minute walk a day.

By increasing your step count and making regular physical activity a part of your routine, you can help to control blood sugar levels, improve heart health, and stay healthy and active over the long term.