Health

IIE DIGITAL DESK : The prevalence of diabetes rises globally, people increasingly look to lifestyle interventions—beyond diet—for maintaining healthy glucose levels. A recent Indian Express feature explores how walking and yoga, two accessible forms of exercise, stack up in managing blood sugar, offering a higher purpose than mere physical activity .

At first glance, walking—a classic aerobic exercise—is often the go-to recommendation. Brisk walking of 30–45 minutes after a meal significantly improves insulin sensitivity and enhances muscular glucose uptake. Experts note that this insulin-sensitizing effect can last up to 24 hours, helping stabilize blood sugar even beyond the exercise window . Leading diabetologists in India echo this, explaining that regular walking can reduce blood glucose by 15–20 mg/dL, especially when done consistently .

Yoga offers a different yet complementary set of benefits. Beyond its gentle stretching and body-weight postures, yoga emphasizes deep diaphragmatic breathing, mindfulness, and stress reduction. Clinical observations suggest that this holistic approach can lower fasting blood sugar and HbA1c, boost insulin sensitivity, and support pancreatic function—all contributing to more stable long-term glucose control.

Certified nutritionist Kanikka Malhotra points out that yoga’s trifecta of movement, breathing, and stress relief gives it an edge over walking alone. While walking activates muscles to absorb glucose immediately, yoga reduces cortisol and enhances metabolic regulation—a combination that could yield stronger long-term benefits .

Timing also matters. Post-meal physical activity, whether walking or yoga, helps blunt postprandial blood sugar spikes. Specialists recommend a short 10‑minute walk or gentle yoga session after meals as an effective dual strategy—muscle activation from walking and hormonal regulation from yoga boost each other’s effects .

Studies examining combined approaches support this synergy. Mixed routines involving aerobic exercise (walking), flexibility (yoga), and resistance training (like light weight-bearing or bodyweight drills) often outperform single-type regimens in improving glycemic control, reducing insulin resistance, and enhancing overall metabolic health .

Neither walking nor yoga has to stand alone. While walking offers immediate and measurable reductions in blood glucose, yoga brings deeper metabolic benefits through enhanced insulin function and stress management. For those managing type 2 diabetes or prediabetes, combining the two—especially in post-meal routines—offers a powerful one-two punch.

Integrating a 30‑minute brisk walk into daily life—especially after meals—can significantly impact blood glucose spikes. Pair that with short yoga sessions, perhaps first thing in the morning or post-meal, to leverage stress relief and holistic metabolic support. This combined plan, sustainable and simple, becomes a practical prescription: walk to move your muscles, and breathe to balance your blood sugar.