Exercise activates the muscles, which has receptors for insulin to promote the storage of glucose in muscle tissue both during and after exercise, thereby lowering the amount of glucose in the blood. It can prevent or delay the development of type 2 diabetes and improve insulin sensitivity in those with type 1 diabetes. Exercise immediately uses glucose for energy and improves the body’s response to insulin. Physical activity affects various metabolic responses that control blood glucose. Walking speed, duration, and frequency can be adjusted depending on one’s starting fitness level, so that almost everyone can participate in walking as exercise. Walking is an exercise that meets this aerobic component and is associated with improving high blood pressure and body mass index, and lowering the risk of diabetes, stroke, and cardiovascular disease, and early death. The 2018 Physical Activity Guidelines for Americans recommends that adults with chronic conditions do at least 150-300 minutes of moderate-intensity aerobic physical activity weekly, if able. The faster the walking pace, the greater the risk reduction observed. Yet a large cohort study of runners and walkers found that after 6 years of follow-up, when expending an equal amount of energy, moderate-intensity offered similar benefits as higher-intensity running in reducing the risk of high blood pressure, high cholesterol, and diabetes. People may think that walking is not as effective as higher-impact workouts. Brisk walking is considered a moderate-intensity, low-impact workout that does not exert excess strain on joints (hip, knee, ankles) that are susceptible to injury with higher-impact workouts. It helps to boost energy levels by releasing certain hormones like endorphins and delivering oxygen throughout the body. This improves blood flow and can lower blood pressure. Walking is a type of cardiovascular physical activity, which increases your heart rate. Whether you choose an outdoor solitary path in nature, a busy route on city sidewalks, a treadmill workout, or a few rounds around your office building, walking is a relatively accessible way to stay active.

It doesn’t require expensive equipment or special skills, and it provides a wide range of health benefits. Walking is one of the most popular forms of exercise worldwide.

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