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Walking Your Way to Weight Loss: Getting Started with a Walking Regimen

Walking is one of the simplest yet most effective forms of exercise for supporting weight loss goals and balancing blood sugar. Developing a regular walking regimen helps burn calories, build metabolism-boosting muscle, and stabilize erratic blood sugar.

How Walking Helps Regulate Blood Sugar

  • Walking helps your muscles better absorb blood glucose for energy. More glucose uptake means lower blood sugar levels.
  • It makes cells more sensitive to insulin, the hormone that controls blood sugar. Better insulin sensitivity means glucose can be processed efficiently.
  • Walking helps control appetite hormones like ghrelin that drive sugar cravings. Being active also reduces stress hormones.

Getting Started with a Walking Routine

If new to exercise, start small with shorter durations and increase your walks over time:

  • Schedule walks for 30-60 minutes 3-5 days per week. Consistency matters more than duration when starting out.
  • Walk at a brisk pace that raises your heart rate, but allows you to speak comfortably.
  • Incorporate hills, intervals, or stair climbing to burn more calories and balance blood sugar further.
  • Time your walks before meals, especially breakfast and dinner, to optimize the blood sugar benefits.
  • Drink plenty of water before, during and after walking to stay hydrated.

Pair your new walking regimen with balanced meals and smart snack choices for better blood sugar control. Be sure to rest and recover properly between walks as well. Gradually increase your walking duration, speed, or frequency as you grow stronger for enhanced weight loss effects and blood sugar balance.

Need help staying on track or choosing healthy meals and snacks? I’m happy to help.

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  1. Paul Taubman on January 12, 2024 at 9:08 pm

    I always thought that I had to run/jog to get all the benefits, which was my excuse NOT to do it – lol. So thanks for shattering that myth and taking away my excuses.

    Starting tomorrow, I will incorporate walking more into my routine.


    • Karen Admin on January 13, 2024 at 10:15 pm

      I’m just here to shatter dreams and excuses Paul ;). Every step counts and more is better.

  2. Elisa on January 12, 2024 at 9:43 pm

    When I go for a walk, I feel so much better mentally and physically. The combination of me time and fresh air is exactly what I need. And if I can get a friend to join me, that’s even better! Thanks for the encouragement and advice. XO

    • Karen Admin on January 13, 2024 at 10:13 pm

      I love walking and doing it alone, for me, is an added bonus. It’s time I can think, listen to a podcast or audio book and just be in nature.

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