If you think beating diabetes is all about following diets or spending endless hours in the gym, think again. A leading cardiologist says the real “new medicine” is something as simple as a morning walk. Walking not only helps with weight loss but also lowers the risk of diabetes and heart disease. It doesn’t demand expensive gear or training, just a little time and consistency. From improving mood and reducing stress to keeping the heart strong, doctors say a brisk walk each morning could be the easiest health hack you ever try.
How can walking help lower blood pressure
High blood pressure, also called hypertension, is a major cause of heart attacks and strokes. But daily walking can help lower it and keep your BP in check.
“Decades of research and medical guidelines endorse regular walking for its powerful health benefits, especially in the prevention and management of chronic diseases like hypertension,” Dr Goel explains.
A major Cochrane systematic review published in 2021 analysed randomised controlled trials with more than 5,000 participants. It found that walking about 150 minutes per week (around 30 minutes a day, five days a week) reduced systolic blood pressure by nearly 4.1 mmHg and diastolic pressure by 1.8 mmHg on average.
Walking helps by:
- Reducing stiffness in blood vessels so blood flows more easily.
- Relaxing the body’s “fight or flight” response, which normally raises blood pressure.
- Making the heart stronger and more efficient.
“You don’t need to walk for 30 minutes all at once. Three short 10-minute walks in a day can be just as effective,” says Dr Goel.
Walking and diabetes link
Walking is also very effective for people with diabetes or those at risk of developing it. “Regular walking activates your muscles, which draw more glucose from the blood. Over time, this improves the body’s sensitivity to insulin and makes blood sugar easier to control,” says Dr Goel.
A study published in the journal Nutrients in 2021 (noted as The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics) found that 30 minutes of brisk walking after meals significantly improves the body’s blood sugar response compared to no walking, reducing the post-meal glucose peak in healthy people.
People who aim for 10,000 steps a day often have better blood sugar control and lower chances of developing type 2 diabetes. Walking also helps with weight loss, lowers cholesterol, and reduces belly fat, all of which improve overall health.
How to make walking a part of your daily routine
Dr Goel shares easy ways to make walking part of your routine:
- Start small: Begin with a 10-minute stroll after meals.
- Be consistent: Walk daily rather than focusing on speed or distance.
- Track your steps: Use a phone app or fitness band to stay motivated.
- Make it enjoyable: Walk with friends, listen to music, or join a group.
Walking may be simple, but it has powerful benefits. It lowers blood pressure, helps control diabetes, and improves overall fitness, all without the need for special equipment or training.
“Walking is a simple lifestyle habit that can help you manage chronic conditions and enjoy better physical and mental health,” says Dr Goel.
