Health Benefits of Walking: Prevent Diabetes

Walking Everyday Reduces Your Risk of Diabetes

Athletic women walking together on remote trail
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Walking has a lot of health benefits, but what if walking every day could help stop the progression to diabetes and reverse metabolic syndrome?

A study from Duke University Medical Center shows that walking just 30 minutes a day, six days per week, can lower the risk of metabolic syndrome. One of the conditions that is part of the metabolic syndrome is insulin resistance. Ultimately, metabolic syndrome can lead to type 2 diabetes and serious conditions like heart disease and other cardiovascular diseases.

Walking every day can help stop the progression to type 2 diabetes and reverse metabolic syndrome. In other studies, regular walking has been shown to lower blood pressure, help regulate blood sugar levels, and aid in weight loss.


How can you get more walking into your life?

Where to walk?

It's all about location, location, location. If you live in a neighborhood with sidewalks, or in the country with pretty scenery, then it's easy to find places to walk. If you live in a heavily populated area with a lot of traffic or no safe sidewalks, it can be more difficult to go walking everyday. Fortunately, there are solutions to the where-to-walk dilemma. Walking in a group, walking in a mall or ​using a treadmill are all good, safe walking ideas:

No time to walk? Break it up.

Studies have shown that breaking up your half hour of walking into 10-minute increments gives you the same benefits as walking for a half hour straight.

Or, you can shoot for steps. Arm yourself with a pedometer and aim for the recommended 10,000 steps a day.

That way, as long as you achieve your total, it doesn't matter whether you got your steps in one lump sum or throughout your day.

So, give yourself the gift of a half hour a day to walk your way to health and away from metabolic syndrome and type 2 diabetes. You're worth at least 30 minutes, right?


Moderate Exercise Cuts Rate of Metabolic Syndrome. Retrieved February 14, 2009, from Web site: