Walk Your Way To Good Health And Prevent Diabetes Too

Goqii, a popular Indian preventive healthcare platform, says that there has been a gradual increase in walking in all cities from 22 percent to 33 now…

The report says that humble act of walking has its many health benefits and that it is our age-old wisdom that this continues even with the prevalence of fancy gyms and futuristic exercising equipment.

The report by GOQii gives Bengaluru the tag of India’s healthiest city, followed by Delhi and Mumbai. The surprising findings, published in the ‘India Fit Report 2019’, say that Bengalureans lead the healthiest lifestyle.

Data indicates that they are the most rested, getting the longest amount of sleep in comparison to other cities at 6 hours 56 minutes on an average every day. Other healthy habits include being active and consuming enough water.

Speaking to Pune365, Dr Pankaj Kadam, a city-based Diabetologist says, “Walking or any other form of exercise is the best way to control Type2 diabetes.

Walking helps in improving the utilisation by circulating glucose to the muscles. Walking for nearly half an hour daily can help you maintain a steady blood sugar level.

It is recommended to walk at least 10,000 steps a daily if you are a diabetes patient.  However, this should not be your target right from the beginning.

The target should be based on your ability and endurance but don’t keep your target restricted. Start pushing yourself towards this target. Once you reach this target if you can push further, one can step this up again. Keep yourself motivated.

Kadam further explains that walking outdoors is more beneficial for your physical and mental health. Also, there is more possibility to burn more calories than on a natural route.

Things to keep in mind before going on walks-

  •  Always drink a glass of water before the walk and keep some natural sweets, dry fruits or fresh fruit in hand. Carry a water bottle if possible.
  • Medication is to be taken after walks.
  • Unless there are no associated diseases or joint problems, one should plan for good cardio where you will be walking at a minimum of 65-75% of your maximum heart rate zone
  • Walking should not be done after a prolonged gap in between meals.

Dipika Jha, Owner of a Yoga studio in the city says, “ Half hour brisk walk every day can increase your life span for approximately seven years.

Walking is an excellent activity for people looking to get more active as it enhances both physical and mental health.

Taking a walk every day is like working on multiple muscles, cardiac endurance and strength, it is considered as a total body workout.  

However in a city like Pune people rarely go out on walks, especially the young age group and therefore the ratio of obesity is increasing in society. Youngsters can avoid vehicles and walk wherever possible.

Physiotherapist Preeti Wood says, While walking muscles used are the back muscle, core muscle and lower body.

Apart from the normal benefits of losing weight, walking also decreases the risk of High Blood pressure, obesity, depression, heart disease and diabetes.

There is no prescribed time table for walking, it completely depends on the person’s fitness ability and age. An elderly person may be able to walk more than 6000 steps a day, wherein a younger person may struggle to walk even 2000 steps.


#Tips and guidance in this article is not to be construed as professional medical advice and is intended only for reader awareness.

Ankita Malekar

Ankita Malekar

A talkative tiny speck in the world of Media, with an itch for travel and paws.
Ankita Malekar