Over a hundred million people in the U.S. are living with type 2 diabetes or prediabetes.1 In fact, 90% of people with prediabetes don’t even know they have it.2

But here’s the good news: if you have type 2 diabetes or prediabetes you can take steps to help you get the condition under control.

Here’s how...

AVOID SEDENTARY BEHAVIOR.

Prolonged sitting has a negative effect on preventing

or managing health problems, including diabetes.

Because of this, the American Diabetes Association

(ADA) recommends 3 or more minutes of light

activity every 30 minutes during prolonged

sedentary activities.3

ESTABLISH A WALKING ROUTINE.

When it comes to managing blood glucose levels,

lowering A1c levels, and avoiding sedentary

behavior, walking is an easy way to start. You

don’t need a gym membership, and you can walk

anywhere. In a study of people with type 2 diabetes,

researchers found that walking significantly

decreased A1c levels, and even lowered body mass

index and blood pressure.4

5 WAYS WALKING CAN HELP YOU BETTER MANAGE DIABETES

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YOU DON’T HAVE TO RUN.

Running, with all its health benefits, isn’t necessarily

more effective in helping to manage certain

conditions. One study found that both walking

and running produced similar risk reductions for

hypertension, high cholesterol, and diabetes.5

BE CONSISTENT WITH YOUR WALKS.

The American Diabetes Association (ADA)

recommends people not go more than 2 consecutive

days without an aerobic exercise session - such as

a walk. One study in people with prediabetes found

that on participants’ workout days, moderate-

intensity exercise increased insulin sensitivity by 51%

and high-intensity exercise increased it by 85%.6

1 Centers for Disease Control and Prevention. (2017). https://www.cdc.gov/diabetes/data/index.html

2 Centers for Disease Control and Prevention. (2017). https://www.cdc.gov/diabetes/basics/prediabetes.html

3 American Diabetes Association. (October 2016). http://www.diabetes.org/newsroom/press-releases/2016/ada-issues-new-recommendations-on-physical-activity-and-exercise.html

4 PLoS One. (October 2014). https://www.ncbi.nlm.nih.gov/pubmed/25329391

5 Arteriosclerosis, Thrombosis, and Vascular Biology. (May 2013). https://www.ncbi.nlm.nih.gov/pubmed/23559628

6 The Journal of Clinical Endocrinology and Metabolism (January 2014). https://www.ncbi.nlm.nih.gov/pubmed/24243632

7 Diabetologia. (2018). https://www.telegraph.co.uk/science/2018/03/29/just-two-weeks-sedentary-office-working-risks-diabetes-new/

AND CONSIDER A 10,000 STEP GOAL.

Researchers recently found the efficacy of 10,000

steps per day. They observed people who regularly

walked at least 10,000 steps as part of their daily

lives and had them lower their step count to 1,500

steps per day for 2 weeks.7 Tests then showed

participants had increases in their fat levels and waist

sizes, and showed signs of muscle loss and lower

cardiorespiratory fitness. Their bodies were also less

able to respond to insulin. When they had resumed

their normal activity levels, the negative effects were

reversed—after just 14 days.

Walking and running produce similar risk reductions for hypertension, high cholesterol, and diabetes.5