Walking can significantly help stabilize blood sugar, according to a doctor who shared the story of Mr. Zhou, a man in his 40s with a long history of diabetes. Despite struggling to control his blood sugar for years, Mr. Zhou recently returned for a check-up and was found to have lost 10 kilograms. His HbA1c and insulin resistance had also improved dramatically. When asked, he revealed that his success came from cutting out two staple foods and walking for one hour every day.
Cutting Dumplings and Pan-Fried Buns Helps Control Blood Sugar
Dr. Li Chenyu, a specialist in metabolism, explained that after Mr. Zhou was first diagnosed with diabetes, he was advised to lose weight and follow dietary guidance. However, he had difficulty changing his eating habits. Earlier this year, during a follow-up visit, Dr. Li discovered that Mr. Zhou had lost nearly 10 kilograms. Upon further inquiry, it turned out that he had eliminated his favorite foods, such as pan-fried buns and dumplings, and mostly adhered to a diabetes-friendly diet.
Walking One Hour Daily Drives Weight Loss
Although Mr. Zhou didn’t engage in structured exercise, he walked at least 10,000 steps every day. After work, he even walked for an hour from Sanchong to Taipei. “Both I and the nurse were amazed — it’s truly inspiring,” Dr. Li said. Over time, Mr. Zhou lost a total of 16 kilograms, with significant improvements in his HbA1c and insulin resistance.
Even Short Post-Meal Walks Can Stabilize Blood Sugar
For those who find an hour of walking too demanding, Dr. Li recommends starting with 10–20 minutes of walking after meals. This can help stabilize post-meal blood sugar and increase insulin sensitivity. Both aerobic and resistance exercises provide similar benefits in improving insulin function.
Exercise Improves Insulin Resistance
Dr. Li emphasized that even without significant weight loss, exercise can still improve insulin resistance by increasing insulin sensitivity. This allows muscle cells to better utilize glucose and store it as energy. During exercise, muscle contractions improve blood flow, helping cells use glucose more efficiently.
Both aerobic and resistance exercises enhance insulin sensitivity, he noted. However, the effect is temporary, so regular exercise with minimal gaps is crucial. When combined with a proper diet, this approach can maintain insulin levels within a healthy range and achieve long-term blood sugar control.
