For individuals with diabetes, regular exercise is equally important as diet and medication. Among various forms of physical activity,WalkingUndoubtedly, it is the one with the lowest threshold and the easiest to maintain.

However, the blood sugar-lowering effect of ordinary walking is limited. If you learn to "add some variety" to your walking routine, the efficiency of blood sugar control may significantly improve!

Today, let's share 4 specific walking techniques to help you stabilize blood sugar while walking.

01 High Knee Walk

Activate the core, accelerate fat loss

How to do itWhen walking, actively tighten your abdomen, lift your thighs with force, and take larger steps than usual; maintain a steady rhythm and persist for at least 10 minutes.
Suitable for whomEspecially suitable for diabetic patients with higher body weight and more abdominal fat.
ActionEngage the abdominal muscles to promote whole-body fat burning and reduce waist circumference.

02 High Arm Swing Walk

Mobilize the upper limbs to enhance cardiopulmonary function.

How to do itSlightly clench both hands into fists, use the upper arms to drive the lower arms in large forward and backward swings—the forward swing should bring the arms as high as shoulder level, while the backward swing should fully extend the arms. It is recommended to walk at a pace of 90–120 steps per minute, sustained for 20–30 minutes.
Suitable for whomDiabetic patients who wish to enhance cardiopulmonary function and increase overall energy expenditure.
EffectActivate the shoulder and back muscle groups, increase oxygen consumption, and make walking more than just a "lower limb exercise."

03 Waist Twisting and Hip Swaying Walk

Flexible Waist and Abdomen, Coordinating the Whole Body

How to do itDuring walking, consciously use the strength of the waist and abdomen to drive the natural left and right swing of the hips, imagining yourself walking with a relaxed "twist." Pay attention to maintaining body balance and persist for 30 to 40 minutes each time.
Suitable for whomBlood sugar control is relatively stable, and there are no knee joint or lumbar spine issues for individuals with diabetes.
EffectFurther activate the muscle groups of the waist, abdomen, and lower limbs, improve body flexibility, and enhance calorie expenditure.

04 Variable Speed Walking

Strengthen the heart and lungs, improve insulin sensitivity

How to do itAdopt an alternating fast-slow approach: walk slowly (60-90 steps per minute) for 3-5 minutes, then increase to a brisk walk (90-120 steps per minute) for 3-5 minutes, repeating the cycle for a total duration of 20-30 minutes.
Suitable for whomPatients with diabetes who have good physical strength and no serious complications.
ActionBy varying intensity, it stimulates cardiopulmonary function, improves insulin sensitivity, and enhances the hypoglycemic effect.

Bonus Tips

If you have long-term constipation or weak gastrointestinal function, you can try walking slowly whilePlace the palm on the abdomen and massage slowly in a clockwise circular motionpromoting intestinal peristalsis and aiding digestion.

Walking to Lower Blood Sugar: Keep These Points in Mind

1. Time SelectionIt is recommended to start walking about 1 hour after a meal, which helps alleviate postprandial blood sugar spikes. Avoid exercising on an empty stomach to prevent hypoglycemia.
2. Step by stepStart with 10 to 15 minutes per day, gradually increasing to 30 to 40 minutes, and maintain this routine for at least 5 days per week.
3. Wearing appropriate footwear and socksChoose breathable, soft, and supportive athletic shoes, and wear diabetes-specific socks to protect your feet.
4. Bring the "Diabetes Management Trio"When going out for a walk, carry a blood glucose meter, candies (for emergency use), and a water cup.
5. Monitor blood glucoseIt is recommended to measure blood sugar once before and after exercise to understand the body's response and make timely adjustments.

Walking is the most considerate companion on the journey of diabetes management.
Master these 4 upgraded walking techniques to make every step more effective and healthier