Everyday activity that can quietly take on type 2 diabetes—without changing diet

It’s a simple, free, form of exercise, involves no equipment and is accessible to almost everyone. Walking not only boosts heart health but improves cognitive function, mental wellbeing and can help with weight maintenance too. Diabetes UK estimates that more than 12 million people in the UK are living with diabetes or pre-diabetes – this includes 1.3 million living with undiagnosed type 2 diabetes. Walking is a safe way to not only lower your risk of developing type 2 diabetes but help you manage the condition if you do develop it. It can also be a great way to become more active, with numerous health benefits, such as improving circulation and lowering blood sugar levels. As Diabetes UK launches its One Million Step Challenge this month, Neil Gibson, Senior Physical Activity Advisor at the charity, highlights why it’s important to get walking:

Walking improves circulation because it gets your heart pumping and involves using your leg muscles to push blood back up against gravity, which helps lower blood pressure and enhance oxygen delivery around the body. If you have diabetes, improved circulation helps to counteract the restricted blood flow and narrowing of blood vessels that can be caused by high levels of glucose – the type of sugar found in your bloodstream. Healthy blood flow helps wounds heal quicker, prevents tissue damage, and also reduces the risk of infections and other diabetes complications such as problems with eyes and feet.

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“People with diabetes are more likely to have higher levels of sugar in their blood and by performing activities such as walking, they ‘use up’ that sugar as it’s transported to muscle cells for energy,” explains Gibson. “Being sedentary and being less physically active means the blood sugar can remain in the blood stream which can have serious health implications if it remains too high for a prolonged period.”

Because walking improves blood circulation, it also strengthens the heart and lowers the risk of cardiovascular disease – important if you have diabetes as you are at higher risk of heart-related issues. This is because blood vessels can start to get damaged if you have high blood sugar for a long time, meaning the heart can’t get enough of the oxygen and nutrients it needs to work properly. Regular walking helps to reduce blood pressure and regulate blood sugar, protecting the heart from the long-term strain of high blood glucose. “We estimate that diabetes is a cause in over 590 heart attacks and 770 strokes in the UK every week,” says Gibson. “That’s why looking after your cardiovascular health is very important if you are living with diabetes.”

Walking can also reduce levels of the stress hormone, cortisol, in turn helping improve the body’s ability to process glucose, supporting management of your diabetes.

It’s a known fact that exercise improves mental as well as physical wellbeing and walking is no different. It’s a great mood-booster, not only because it triggers the release of feel-good brain chemicals like serotonin and dopamine, but it increases blood flow to the brain, helping to lower stress levels and improve cognitive function. The benefit of good weather in summer also means you can head outside more often for a walk, which exposes you to natural light, helping to regulate your circadian rhythm to improve sleep, and increase your vitamin D levels.

People with diabetes can experience low mood because of the emotional impact of living with the condition, and eight in ten diabetics say they have faced negative attitudes because of their condition, adding to the emotional toll. Gentle activities like walking can really help improve wellbeing, especially walking out and about in nature where you can take in the scenery too.

“There is a lot of stigma around diabetes which can create very negative feelings around it and it can also be hard adjusting when you’ve just been diagnosed with the condition,” says Gibson. “Research has shown that simply getting out of the house can lower depression, boost self-esteem, and decrease anxiety, so going for a walk can have very positive mental health benefits for anyone who is struggling.”

Check in: If you’re unsure whether walking is suitable for you, speak to your healthcare team first. They should also be able to offer you advice if you are worried about falling or any other mobility issues.;

Take it easy: If you need to start off at an easier pace, try standing during a TV advert for as long as is comfortable, keep practicing this until you can stand for longer periods, and work your way up to walking on the spot;

Set realistic goals: You don’t need to go for miles when you first get started – you can walk for a few minutes on the spot, around the block or into town. You can walk slow or fast, or along different terrain, and make things harder once it becomes too easy. It needs to be suitable for you;

Opt to walk: When going on short journeys, if you’d usually take the car, walk instead, or get off public transport a stop earlier and walk the rest of the way. Listen to music, podcasts, or an audio book or go for a walk with a friend or relative in your local park to make it more fun;

Set aside time: Having a set time during the day or week to go on your walk -whether that’s in the morning, during your lunch break or in the evening – means it becomes part of your daily routine;

Be prepared: Have a rough idea of where you might want to walk in advance. If you’re heading for a longer walk, you may want to include nature spots and access to toilets and a café. It’s also important to make sure you have any medications you may need with you, and to let a family member or loved one know which route you are taking. You may also need a snack before or during a longer walk, depending on when you last ate, how hungry you are and what your blood sugar levels are;

Kit up: Take a bag to store a drink, snacks, clothes, mobile phone and your diabetes kit. Dress appropriately for the weather and help protect your feet with appropriate, well-fitting footwear. As diabetes can cause foot problems, remember to check your feet before and after each walk for any blisters or cuts too. If you do have foot complications, speak to your healthcare team before you take up serious walking;

Get counting: Using a step count app or pedometer is a great way to keep track of the number of steps you are taking and set yourself goals to work towards. There are lots of free tools and resources to help you get started, such as the NHS Active10 or MapMyWalk smartphone app. If you have an Android or an iPhone, you can download the free apps from your app store.

Get support: If you’d like to talk to someone about becoming more active or starting to walk more, call our helpline on 0345 123 2399 from Monday to Friday, 9am to 6pm, or email [email protected]

“Research shows that people with health conditions are more likely to find exercise and being active difficult, especially those new to exercise,” explains Gibson. “Walking with others can help break down some of these barriers as it can provide motivation and turn the experience into a social as well as physical activity.”

Living with a health condition like diabetes can feel very isolating sometimes, so joining a walking group or going out for walks with friends or family can help make you feel more connected, especially if you join a group with others who have diabetes too. You can ask experienced walkers for tips and advice and help motivate one another.

Check the Diabetes UK Local Support Groups page to see if there are any local rambles near you, take part in in one of the charity’s organised flagship five or ten-mile routes across the UK by registering on the Diabetes UK Wellness Walks page.

Walking not only helps with weight loss and weight maintenance by increasing your total daily calorie expenditure, it’s also a low-impact way to strengthen leg muscles too. It builds endurance, promotes functional fitness by continually engaging major muscle groups, and helps preserve lean muscle mass. “For those with diabetes, having more muscle mass is important as muscles use significant amounts of glucose as fuel, thereby helping to keep your blood sugar levels in check,” says Gibson. “Working the leg muscles helps them to actively pull glucose out of your bloodstream more effectively.”

Regular, moderate movement encourages blood flow down into the toes, feet, and ankles too, which is important as having diabetes means you’re at much greater risk of developing foot problems. It also lowers cholesterol and ‘bad’ fats in the blood, which reduces the risk of heart disease and strokes by protecting the cardiovascular system.