Diabetes is one of the fastest-growing health concerns in Canada and the world, and 95 percent of Canadians living with diabetes have type 2 diabetes. Groundbreaking new research reveals a powerful prescription to prevent and manage type 2 diabetes: a good pair of walking shoes.
Diabetes 101
Your body needs insulin to metabolize the sugar in your bloodstream. Diabetes occurs when you’re unable to effectively regulate your blood sugar:
- Type 1 diabetes materializes when you can’t produce insulin.
- Type 2 diabetes happens when you lose the ability to produce enough insulin or when your body stops being able to use the insulin it still produces.
Type 2 diabetes is typically associated with older age, obesity, a sedentary lifestyle, and a diet high in sugar. However, it’s increasingly being diagnosed in younger people—the number of youth living with type 2 diabetes will jump 700 percent by 2060. Experts attribute this rise to our lifestyle choices, and that’s where walking plays a role.
Will you develop type 2 diabetes over time?
Approximately 6 million Canadians are prediabetic. Unless they take action today, they’re at a high risk of developing type 2 diabetes in the near future.
Go for a walk: A simple lifestyle change to cut diabetes risks
“Canada has high rates of individual-level modifiable risk factors,” reports Diabetes Canada. In simpler terms, that means a lot of your diabetes risks are things that you can control:
- Nearly half of Canadians don’t get enough physical activity.
- More than a third of Canadians are overweight.
- Approximately three out of four Canadians don’t eat enough fruits and vegetables.
Dozens of studies have underscored the importance of exercise for preventing and managing all types of diabetes. Surprisingly, one of the simplest workouts may be the most effective. In a systematic review of 10 different studies, research reported this year in the British Journal of Sports Medicine found that “the risk of type 2 diabetes decreased significantly” when people simply added a daily walk to their routine:
- Walking at a relaxed rate of 4 km/hour reduced type 2 diabetes risks by 15 percent.
- Walking at 5.6 km/hour reduced risks by 24 percent.
- Walking at 6.4 km/hour or faster cut risks by 39 percent.
“Walking regulates blood sugar levels by increasing your body’s use of glucose (sugar) for energy,” explains Dr. Ladd Jones, MD. Jones adds that walking also supports weight loss and weight maintenance, which is “significant in lowering the risk of developing type 2 diabetes.”
Supplements for diabetes
- Chromium may help metabolize carbohydrates and reduce fasting glucose levels.
- Vitamin E may help manage fasting insulin levels.
- Magnesium has been shown to improve blood sugar levels and insulin sensitivity.
- Alpha-lipoic acid may help with diabetes symptoms, improving vision and reducing blood sugar levels.
Walk the talk
“Start small,” suggests Dr. Todd Maletich, DC. For diabetes prevention and management, he recommends a daily goal of 30 minutes of brisk walking. “You can even break this into shorter sessions, such as three 10-minute walks.”
Some walking is always better than no walking at all. “Don’t underestimate how micro habits can make a significant impact over time,” says physical therapist Dody Deavours.
A beginner’s guide to walking for diabetes
| Day 1 | Use a pedometer or smartphone app to calculate how far you can walk at a moderate or brisk pace in 30 minutes. |
|---|---|
| Day 2 to 14 | Do a daily walk covering the distance you measured on Day 1. |
| Every 2-week interval | Add an extra kilometre to your daily distance while keeping your time in the 30- to 45-minute range. |
| Increase intensity | Raise the grade/incline on your treadmill or look for outdoor hills. |
| Mix up the tempo | Start with a slow 2-minute walk, increase pace for 2 minutes, then return to a slow pace and repeat. |
| Add weights | Wear a weighted vest or carry light dumbbells while walking. |
Diet and type 2 diabetes
Dietary sugar and blood sugar: A diet high in sugar is a top risk factor. The average Canadian consumes more than 105 grams of sugar a day, and eating a healthier diet lower in sugar could prevent 80 percent of type 2 diabetes cases.
Overall diet and diabetes: Focus on foods high in healthy fats and fibre-rich foods that are low on the glycemic index. The DASH diet, Mediterranean diet, or a plant-based diet are especially beneficial.
Portions and timing: Eat regular, well-spaced meals to maintain steady blood sugar levels. Portion size is critical, especially if you’re overweight.
This article was originally published in the November 2024 issue of alive magazine.
Joshua Duvauchelle is a regular alive contributor and certified personal trainer who lives in Victoria, BC.
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