In the news: Fine Tune Your Walking Strategy

Walking Strategy Options

Some of us have physical limitations that make walking difficult. For those individuals, the old adage applies: some physical activity is better than none. Even small amounts of movement – e.g. chair exercises or water aerobics – offer benefits by improving health, increasing flexibility and promoting a positive mental outlook.

But for those who can be physically active, the new year is a good time is start walking program or to fine tune your efforts if you already have a walking routine. Research has shed some light on how long and when to walk for promoting health.

Short Walks Pay Big Dividends for Blood Sugar

Managing blood sugar spikes after a meal is beneficial for everyone and particularly those with type 2 or prediabetics. Smoothing out those spikes is important for lowering cardiovascular risk. Evidence also suggests that repeated blood sugar spikes are a risk factor for developing type 2.

Walking works for managing post-meal blood sugar levels because when muscles contract they use up some of the sugar available. The act of walking involves some of the body’s largest muscles, thus helping to flatten out blood glucose spikes.

Currently, the recommendations for taming blood sugar is to walk within 30 minutes of eating a meal like dinner and to walk for at least 30 minutes. However, this can be difficult for some, so researchers have explored other alternatives. Previous studies have hinted that shorter walks were equally effective as walking for 30 minutes, and that walking right after a meal may be better than waiting to walk.

In a recently published study(1), researchers compared the effects of a 10-minute walk right after eating versus a 30-minute walk taken 30 minutes later on glycemic control after consuming a test drink of sugar (glucose).

Twelve healthy people participated in this cross-over trial. They walked at a comfortable speed during the walking conditions, walking for 10 minutes, then switching over to walk for 30 minutes. After one glucose ingestion the participants rested, which served as control conditions. Each participant completed all tests in random order: no walk, immediate short walk and delayed long walk.

Results showed that both the immediate short walk and the 30-minute walk later on reduced blood glucose levels compared to rest conditions. Importantly, though, only the short walk significantly lowered peak blood glucose levels.

This reduction in peak sugar rise suggests that the 10-minute walk might be beneficial for cardiovascular health. Heart rates were similar between the two walking times, and participants rated the 10-minute walk as significantly easier to do. Thus, timing is important to smooth out blood sugar spikes, and the short, immediate walk seems to be a good approach.

Many Short Walks or One Longer Walk?

Aside from walking strategies to tame glucose surges after a large meal, many people like to take walks for general health and enjoyment.

Studies have shown that higher step counts (the total number of steps a person takes) are tied to health benefits. But is it better to get the same number of steps in over multiple short walks or by a longer walk?

To help answer this question, researchers analyzed(2) data from nearly 34,000 adults who did not reach recommended activity levels (8000 or less steps/day).

Results showed that getting most of their daily steps in one long walk rather than several shorter walks was linked to a lower risk of cardiovascular disease and all-cause mortality in this group of sub-optimally active people. This doesn’t mean that shorter bouts of walking aren’t helpful but does suggest that more continuous walks may be a better bet.

References

1. Hashimoto K, et al. Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels., Scientific Reports. 15: Article # 2262, 2025.
2. Del Pozo Cruz B, et al.. Step accumulation patterns and risk for cardiovascular events and mortality among sub-optimally active adults. Ann Intern Med. ePub 10-28, 2025.