For those with Diabetes or even Prediabetes, getting Blood Sugar in control is the first and most crucial step to a healthy life. Since Diabetes is a chronic condition, it affects each and every organ of your body including heart, kidneys and even your eyesight. Even though medications can help, changing your lifestyle too, can drastically help to keep Blood Pressure in control. And when we talk about exercise, Yoga and Walking are two activities that are often talked about. However, which one is better for getting Blood Sugar in control? We find out…
Benefits of walking
Walking is a simple form of aerobic exercise that almost anyone can do. It increases your heart rate and helps your muscles use glucose (sugar) from the blood for energy. This process improves insulin sensitivity, meaning your body can better use insulin to lower blood sugar levels.
Post meals, walking can be especially effective in reducing blood sugar spikes.It helps burn calories and supports weight management, which is important for people with diabetes.Walking is low-impact, so it’s gentle on joints and easy to fit into a daily routine, without the hassle of gym machines etc.Studies show that walking can lower fasting blood glucose (the sugar level after fasting) and HbA1c (a measure of average blood sugar over a few months), helping reduce the risk of complications from diabetes.
Benefits of Yoga
Yoga is more than just a mental stress buster. It combines gentle exercise with breathing techniques and stress reduction practices. Over the long-term, stress can raise blood sugar levels by releasing hormones like cortisol, which make the body less sensitive to insulin.
How does Yoga help
Yoga improves insulin sensitivity and may help the pancreas work better.It lowers fasting blood sugar and HbA1cYoga helps one relax and stay stress free, that automatically brings down Blood Sugar levels.It also improves flexibility, balance, and overall well-being.Research shows that yoga can reduce fasting blood glucose more than walking, and it also lowers insulin resistance, which is a key factor in type 2 diabetes.
What does research say
According to various research:Both yoga and walking significantly reduce fasting blood sugar and HbA1c.Yoga showed a greater reduction in fasting blood glucose (about 12 mg/dL more than walking).Yoga also lowered fasting insulin levels and insulin resistance better than walking.According to research, Yoga’s combined benefits of exercise, breathing, and stress relief make it slightly more powerful for blood sugar control.
Which one should you choose
Both walking and yoga are excellent for managing blood sugar, but what your pick depends on what suits you more, or what you enjoy the most
Choose walking if:
You want a simple, easy-to-start exercise, without the need for a trainer You have a good outdoor space where you can walkYou want to improve cardiovascular fitness and lose weight.You have limited flexibility or mobility issues, due to health reasons
Choose yoga if:
You want to reduce stress and improve mental well-being alongside physical health.You prefer a low-impact exercise that also improves flexibility and balance.You want to work on breathing techniques that support relaxation.You are looking for a holistic approach to managing diabetes, along with other conditions
Can You Combine Walking and Yoga
The best approach may be to combine both. Walking and yoga together are great since:Walking helps muscles use glucose and burns calories.Yoga reduces stress hormones that raise blood sugar.Together, they improve overall metabolic health and quality of life.Experts recommend including both aerobic exercises like walking and mind-body practices like yoga in your routine for maximum benefit.References:PMC, 2023: Systematic review comparing yoga and walking effects on glycemic controlASEAN Endocrine Journal, 2023: Meta-analysis on yoga and walking for diabetes management
