Updated on March 25, 2024.
Having a walking plan can help you get fit, feel more energized, and reach fitness goals while you manage your diabetes.
Many experts encourage people to walk 10,000 steps daily (roughly equivalent to about 5 miles) for optimal health and fitness. But there’s actually not much evidence to support 10,000 as a crucial number. Plus, if you’re new to your fitness regimen, 10,000 may feel overwhelming at first.
It's possible to experience the benefits of walking by increasing your daily step count no matter your starting point. A 2020 review of studies published in the International Journal of Behavioral Nutrition and Physical Activity found that for each increase of 1,000 daily steps, participants saw significant decreases in risk of heart disease and overall risk of death.
Research shows that the health benefits may start at around 7,000 steps per day.
The benefits of walking for people with diabetes mays have an even greater impact. Walking just 30 minutes every day can improve blood sugar control, in part by helping muscles absorb sugar from the bloodstream. Walking for fitness also can help people at risk for diabetes maintain a healthy weight and improve levels cholesterol (a fat-like substance in the blood).
Try these simple steps to create your own diabetes walking program:
Step 1: Check your shoes
You don’t need much to get out the door and start walking, but it’s important to consider a few things. First, be sure you have the right shoes. Proper walking shoes make a big difference for comfort, endurance, and injury prevention to the feet and joints, which is particularly important for people with diabetes. Ask your healthcare provider (HCP) what shoes are best for you, and if your insurance will help cover the cost.
Step 2: Set a goal
"Realistic goals are the key to any program," says Jeff Salvage, race walking expert, coach, and founder of Racewalk.com. Your goal can be a distance, a target weight, or the number of times you want to walk each week.
Be sure to check with an HCP before you start a fitness regimen to address any health concerns you might have.
Step 3: Start slow
If you've been sedentary for a long time, start slowly. "Building up gradually is key," says Salvage. For the first six weeks, try to walk 3,000 steps a day. As you are able, increase how many steps you take during each walk.
"Slow progress really starts to mount," Salvage notes. "Think about it like putting a little money at a time into a savings account. It all adds up."
Step 4: Work on your posture
"Look at walking as part of a larger health activity and include core exercises to straighten you up," Salvage says.
Two of the best and simplest core-strengthening exercises to improve posture are the plank and glute bridge.
To do a plank, begin lying face-down on the floor and lift up to support your body on your elbows and forearms with your toes supporting your lower body. For more of a challenge, lift onto your palms as if you were about to do a pushup. To make the move a little easier, stay on your forearms and lower your knees to touch the floor. Either way, make sure to keep a straight line from your head to your heels (or your knees). Hold for as many beats as you can and remember to breathe deeply as you go.
To do a glute bridge, begin lying on your back, feet flat on the floor with your legs bent to 90 degrees. Lift your butt, hips, and lower back off the floor until your body forms a straight line from your knees to your shoulders, which remain in contact with the floor. Keeping your hips elevated, hold the position as you breathe deeply.
Step 5: Watch your form
As you set out walking, keep your body upright and watch your posture.
Look straight ahead and relax your shoulders. Keep your stride comfortable and go at your own pace. As walking for fitness becomes more natural and familiar, your feet will move more easily from heel to toe. If you want a more vigorous workout, Salvage suggests bending your arms at 90-degree angles and swinging them back and forth. This increases the number of calories you burn and helps move you forward.
Step 6: Track your progress
"You should always keep some kind of log of everything you do," says Salvage. He encourages walkers to write down how they feel, how far they walk, how long they walk, and the level of walking intensity.
One advantage of tracking is that it can motivate you to walk even more. You can use smartphone app that has a built-in steps tracker, or keep a handwritten log or journal.
Step 7: Watch what you eat
Nutrition can be an overlooked part of a diabetes walking plan. Stick to whole and unprocessed foods. Lean proteins, whole grains, fruits, and vegetables are all healthy options. "The calories that you eat do matter," says Salvage. "If you combine walking with the right fuels, you'll lose weight and feel better." Proper fuel will also keep your energy up.
People with diabetes need to pay special attention to their nutrition so check with an HCP or a registered dietitian for specific meal plans and advice before you set out. If you take insulin, you may be advised to check your blood sugar levels before, during, and after exercise. It might also make sense to eat some extra carbs before exercising to prevent low blood sugar levels and to carry glucose tablets when you exercise just in case of low blood sugar. Remember to carry a cell phone when you go out in case of a medical emergency.
Step 8: Get support
To continue your walking plan, you'll need to stay motivated. Find support from loved ones and friends.
"Motivation is everyone's challenge," says Salvage. "You can put up positive affirmations, but there's nothing like having someone to motivate you. If you don't get out the door, you're letting someone down, so it's not just about you."
Eventually, your daily walks may become a habit you look forward to each day.
