Walking has been shown to reduce blood sugar. Why? Mainly because we are using our muscles when we walk. Yes, muscle contractions that happen when we are walking as well as other forms of exercise, require energy, which leads to an increase in glucose uptake from the bloodstream to fuel the muscles. Since blood sugar is being used, the amount of glucose in the blood is lower. That makes a lot of sense. This is why I recommend to anyone who will listen to walk a little after meals. It doesn’t have to be a fast paced walk either. Wandering around a grocery store will do it and you know how slow that walk pace is. Walk up and down your driveway, take a lap around your yard, walk your dog. I have a friend that walks laps around the island in her kitchen. If you have a lawn to mow, use a push mower.
A study done at the University of Houston showed how glucose was sucked out of the bloodstream by the soleus muscle. Okay, but what does that have to do with walking? Well, the soleus muscle is in your calf and guess what gets to working when we walk? Yep, the soleus muscle. It is only 1% of the body’s weight but it can create a 52% improvement in blood glucose and 60% less insulin requirement over the next few hours. It also can double the amount of fat metabolized which is great news if you’re trying to reduce triglycerides. Isn’t that amazing? SOOOO how do you activate your soleus muscle? Like I just said, WALKING. You can read about it here.
Your soleus muscle is in your calf. Now in the study they did a seated calf raise – called a Soleus Push Up (SPU) and our walking technique may not be the exact same movement. Close enough, though, but the percentages may not be exact. Yes, your mileage may vary. But walking does activate the soleus and walking does create the same environment of the soleus muscle sucking blood sugar and fat out of the blood, using it as fuel and reducing the amount in insulin required. Seriously, why aren’t we all walking after meals? This is like the EASIEST health hack in the world, it is free and the health benefits go on for hours after you’re done walking. There is no pill in the world that can do what walking does. None.
Here are the key points:
- When we engage in physical activity like walking, our muscles contract and require energy, and that, my friends, leads to increased glucose uptake from the bloodstream to fuel the muscles. Most blood sugar used means less blood sugar in the blood.
- This study from the University of Houston shows how this tiny muscle in our calf is a huge powerhouse that makes this happen. While the study specifically used a Soleus Push Up (SPU) to activate the soleus muscle, walking also engages the calf muscles, including the soleus. Granted it isn’t quite the same, but it is good enough for what we are doing. This is one of those Good, Better, Best things. Being in the lab at the University of Houston may get us the BEST response, we aren’t there and we are talking about a leisurely stroll after our meals, this is good enough and way better than sitting on the couch watching the stressful news.
- Walking after meals, even at a leisurely pace, can help facilitate glucose uptake by the muscles and reduce postprandial (after-meal) blood sugar levels. This simple health habit can have lasting benefits for metabolic health, including improved blood sugar regulation and reduced insulin requirement over time.
- Walking is a low-impact, accessible form of exercise that offers numerous health benefits beyond blood sugar management.
But wait, there’s more!
Regular walking can improve cardiovascular health, promote weight loss and weight maintenance, reduce stress, boost mood, and enhance overall well-being. It also gets you out in nature and away from the TV/WiFi mess in our homes and the stress it creates in our bodies. It is just a great break from it all.
Again, there is not a single drug in the world that can do what walking can do for you.
Now, what about the person who has bad knees or hips and walking hurts? What can that person do to reap these benefits? Using our large muscle groups like legs and glutes is the better way to get the benefits of blood glucose reduction after meals, but any muscle use is better than none. Remember? Good, Better, Best. Here are some ideas:
- Pedaling a stationary bike
- Seated calf raises (see the Soleus Pushup link above)
- Using dumbbells for bicep curls and overhead presses (basically any seated resistance training)
- Swimming
- Actually, any seated exercise especially resistance training will get the muscles using the glucose that is in the blood which is what we want.
All this to say, MOVE! Being sedentary is one of the worst things we can do. Walking is free. Being out in nature is free. There are absolutely zero reasons to continue damaging the body by sitting, especially after meals. So let’s lace up those sneakers and get in some steps!
. . .and I should add a disclaimer here: I am not a doctor and this is not medical advice. I am sharing what I have found works for me, and a study I found fascinating. Please check with your doctor before embarking on any exercise program.
