Walking, a simple and free form of exercise accessible to almost everyone, can significantly lower the risk of developing type 2 diabetes and help manage the condition for those who have it, according to Diabetes UK. The charity estimates that more than 12 million people in the UK are living with diabetes or pre-diabetes, including 1.3 million with undiagnosed type 2 diabetes.
How Walking Improves Circulation and Blood Sugar Control
Walking improves circulation by getting the heart pumping and using leg muscles to push blood back up against gravity, which helps lower blood pressure and enhance oxygen delivery. For people with diabetes, improved circulation counteracts restricted blood flow and narrowing of blood vessels caused by high glucose levels. Healthy blood flow helps wounds heal quicker, prevents tissue damage, and reduces the risk of infections and complications such as eye and foot problems.
Neil Gibson, Senior Physical Activity Advisor at Diabetes UK, explains: “People with diabetes are more likely to have higher levels of sugar in their blood and by performing activities such as walking, they ‘use up’ that sugar as it’s transported to muscle cells for energy. Being sedentary and being less physically active means the blood sugar can remain in the blood stream which can have serious health implications if it remains too high for a prolonged period.”
Boosting Heart Health and Reducing Cardiovascular Risk
Because walking improves blood circulation, it also strengthens the heart and lowers the risk of cardiovascular disease—important for people with diabetes, who are at higher risk of heart-related issues. High blood sugar over time can damage blood vessels, preventing the heart from getting enough oxygen and nutrients. Regular walking helps reduce blood pressure and regulate blood sugar, protecting the heart from long-term strain.
Gibson notes: “We estimate that diabetes is a cause in over 590 heart attacks and 770 strokes in the UK every week. That’s why looking after your cardiovascular health is very important if you are living with diabetes.” Walking also reduces levels of the stress hormone cortisol, improving the body’s ability to process glucose.
Mental Wellbeing and Connection
Walking boosts mental wellbeing by triggering the release of feel-good brain chemicals like serotonin and dopamine, increasing blood flow to the brain, lowering stress, and improving cognitive function. Summer weather allows more outdoor walks, exposing people to natural light, which regulates circadian rhythm and increases vitamin D levels.
Eight in ten diabetics say they have faced negative attitudes because of their condition, adding to the emotional toll. Gibson says: “There is a lot of stigma around diabetes which can create very negative feelings around it and it can also be hard adjusting when you’ve just been diagnosed. Research has shown that simply getting out of the house can lower depression, boost self-esteem, and decrease anxiety, so going for a walk can have very positive mental health benefits.”
Tips to Get Started Walking
- Check in: Speak to your healthcare team first if unsure about walking, especially if you have mobility issues.
- Take it easy: Start by standing during TV adverts, then progress to walking on the spot.
- Set realistic goals: Walk for a few minutes around the block or into town; increase difficulty as it becomes easier.
- Opt to walk: Replace short car journeys with walking, or get off public transport a stop earlier.
- Set aside time: Incorporate walking into your daily routine, such as during lunch breaks.
- Be prepared: Plan routes, bring medications, snacks, and let someone know your route.
- Kit up: Wear appropriate footwear, check feet for blisters or cuts before and after walks.
- Get counting: Use step-count apps like NHS Active10 or MapMyWalk to track progress.
- Get support: Call Diabetes UK helpline on 0345 123 2399 or email helpline@diabetes.org.uk.
Burning Fat and Building Muscle
Walking increases daily calorie expenditure and strengthens leg muscles in a low-impact way. It builds endurance, promotes functional fitness, and helps preserve lean muscle mass. Gibson explains: “For those with diabetes, having more muscle mass is important as muscles use significant amounts of glucose as fuel, thereby helping to keep your blood sugar levels in check. Working the leg muscles helps them to actively pull glucose out of your bloodstream more effectively.” Regular movement also lowers cholesterol and ‘bad’ fats, reducing the risk of heart disease and strokes.
Join Diabetes UK’s One Million Step Challenge
Diabetes UK has launched its One Million Step Challenge this summer, encouraging participants to take around 11,000 steps daily until September 30 to fund research and support. A half-million challenge option is also available, requiring about 5,400 steps per day. More information is available on the Diabetes UK website.
