Non-communicable diseases such as diabetes and hypertension are on the rise in Ghana. This week, I share highlights of some local research that looked at the impact of brisk walking on blood sugar levels and blood pressure of adults living with type 2 diabetes and high blood pressure.
This article also serves as a tribute, but first, let’s discuss the highlights of the research and its practical implications.
Researchers in Ghana followed 60 adults living with type 2 diabetes and high blood pressure. Participants took up brisk walking three times a week for eight weeks as part of a well-structured exercise intervention. In the first week, participants were encouraged to walk for at least 6 minutes, gradually increasing their time until they could walk for 12 minutes.
From the second to the fourth week, participants maintained a steady pace of about 100 steps per minute for 12 minutes. In the fifth and sixth weeks, the walking time increased to 15 minutes, and by the seventh week, participants were walking for 20 minutes per session. Blood sugar and blood pressure of participants were measured before and after the intervention.
The results are noteworthy.
- Participants’ average fasting blood sugar dropped from 8.8 mmol at beginning of the intervention to 7.6 mmol/l at the end of the intervention.
- Similarly, participants’ average systolic blood pressure (the top number) dropped from 141 to 121, whilst the diastolic blood pressure (the lower number) dropped from 81 to 69, enough to reduce the risk of stroke or heart attack.
- Waist-to-hip ratio also dropped from 0.85 – 0.83, indicative of lower risk for chronic diseases.
What is happening in your body when you walk briskly?
Brisk walking activates your muscles, especially in the legs and core. This movement triggers several positive effects:
- More insulin sensitivity: Your body uses insulin more effectively, lowering blood sugar naturally.
- Improved circulation: Your heart does not have to work as hard to pump blood, which reduces pressure on your arteries.
- Reduction in visceral fat: Brisk walking helps to burn the fat around your organs for fuel.
How much walking makes a difference?
The good news is you do not need to spend hours every day to get results. In the study, participants walked briskly three times per week – starting from 6 minutes at the beginning of the intervention and building up to 20 minutes of brisk walking by the 8th week. The key word here is brisk. You should be walking fast enough to raise your heart rate and get a little out of breath, but not so fast that you cannot speak in short sentences. If you are already walking, then that is great just pick up the pace. If not, start with shorter walks and build up gradually.
Tips to get started safely
- Talk to your doctor first especially if you are on medications or have complications.
- Pick safe, flat routes with good lighting and low traffic.
- Use proper footwear to avoid strain or injury.
- Stay consistent, even if some days are harder than others.
- Most importantly, do not wait to be perfect to start moving. Every step counts.
Movement is medicine
Brisk walking is not just exercise. It is a powerful form of self-care that helps our bodies to function more effectively. Whether you are managing type 2 diabetes, high blood pressure, or both, this one habit can help shape your metabolic health from the inside out. Even people who do not have these conditions will benefit greatly too, as brisk walking will offer preventative benefits and help safeguard their health. Brisk walking is one of the most accessible and sustainable tools recommended for anyone living with metabolic conditions.
Final words
As mentioned earlier, this article is also a heartfelt tribute to the memory of the lead researcher, (see reference), a hardworking physiotherapist and emerging researcher and lecturer in the School of Biomedical and Allied Health Sciences, University of Ghana, who succumbed to her injuries after a tragic gas explosion. We are grateful for her contributions to the scientific literature. May her gentle soul rest in perfect peace.
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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a Nutrition Consultancy committed to providing reliable, evidence-based, and practical healthy eating advice through its website www.fullproofnutrition.com. Click here to join Full Proof Nutrition WhatsApp channel to receive more educative content. Send us a mail on [email protected]
Reference
Opoku, B., de Beer-Brandon, C. R., Quartey, J., & Mshunqane, N. (2023). Effects of brisk walking on fasting blood glucose and blood pressure in diabetic patients. Journal of Insulin Resistance, 6(1), 77.
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