Blood sugar provides energy for cells, tissues, and organs to function properly. Low blood sugar can lead to fatigue, shakiness, irritability, or dizziness. However, consistently high blood sugar can also decrease energy, cause chronic fatigue, and increase the risk of insulin resistance and other diabetic complications.

Individuals with diabetes who can't dedicate 30-60 minutes daily to the gym can benefit from other forms of exercise, like walking. Physical activity stimulates the release of endorphins, which can reduce stress.

Short walks of 5-10 minutes can lower blood sugar after meals. Walking stimulates muscle contractions and improves blood circulation, particularly in the hips, calves, buttocks, hamstrings, and quadriceps. This helps transport glucose from the bloodstream into muscle cells, where it can be stored and used as fuel. When you walk after a meal, your muscles burn the carbohydrates you've consumed for energy, reducing blood sugar levels and preventing insulin resistance. Walking also supports mental well-being, burns calories to prevent fat accumulation, and helps maintain a stable weight.

Here’s a 7-day walking plan to help manage blood sugar. People with diabetes should start with three 5-minute walks each day and gradually increase to three 10-12 minute walks. The plan is as follows:

Day 1:

After breakfast: 5-minute walk

After lunch: 5-minute walk

After dinner: 5-minute walk

Day 2:

After breakfast: 5-minute walk

After lunch: 7-minute walk

After dinner: 7-minute walk

Day 3:

After breakfast: 7-minute walk

After lunch: 7-minute walk

After dinner: 7-minute walk

Day 4:

After breakfast: 7-minute walk

After lunch: 10-minute walk

After dinner: 10-minute walk

Day 5:

Active rest: choose activities like yoga or other forms of movement.

Day 6:

After breakfast: 10-minute walk

After lunch: 10-minute walk

After dinner: 10-minute walk

Day 7:

After breakfast: 10-minute walk

After lunch: 10-minute walk

After dinner: 12-minute walk

This 7-day walking plan can be even more effective when combined with healthy lifestyle habits. These include avoiding late nights, reducing stress, not smoking, limiting alcohol consumption, and following a balanced diet rich in fiber and lean protein while limiting processed meats and sugary foods.

Anh Chi (Eating Well)