Type 2 Diabetes - Research Shows Walking Reduces the HbA1c Average in Diabetics

Walking is a great kind of exercise. It takes no special equipment or training, and very little practice. Our bodies evolved for walking everywhere, and we begin attempting to walk in infancy. Soon we become good at it and in most cases, the ability lasts a lifetime. Researchers at Ulm University in Ulm, Germany, and Southeast University in Nanjing, China, reviewed studies of walking, the control of Type 2 diabetes, and heart and blood vessel disease.Their review, reported on in PLoS One in October 2014, included 18 studies with a total of 866 participants...

walking for at least 8 weeks was found to lower HbA1c results by an average of.5 percent.

motivational strategies lowered HbA1c results by.53 percent.

supervised walking was found to lower HbA1c averages by.58 percent.
Heart and blood vessel health also improved. Body mass index (BMI) and diastolic blood pressure (the lower number) also went down significantly.From the above results it was concluded walking, especially with motivational strategies or supervision, helps to lower HbA1c results among people who have been diagnosed with Type 2 diabetes.For walking supervision, look for a trainer, preferably one who specializes in running and walking. He or she will be able to give you tips on warm-ups, breathing, and walking distances with the maximum benefit.


There are many ways of becoming motivated. Some people like to think about how they help the environment by walking rather than driving. Short trips release the most carbon dioxide into the atmosphere per mile because it takes energy for the car engine to heat up. By walking to the grocery store, the post office, or the bank, you lower your carbon footprint.Some walkers find they can have fun walking with friends, so they hardly notice how far they walk. Walking to the local shopping mall and window shopping makes it fun too. Adventurous walkers like to discover routes they've never seen before. Enjoy seeing different architecture or landscaping. Or head for the country to see the wildflowers and animals.Having goals is a good motivator too. Write down how much you would like to lower your HbA1c average or your waistline measurement and then work toward your goal. If you have a family, think of staying fit and living longer for them. Or just feeling better is a good goal. After each walk take some time for a deep breath and enjoy feeling healthier.