Walking for Health: A Simple Way to Reduce diabetes Risk

Li Huifen/Reviewed Manuscript Edit

If you want to live, you have to move! Carlos Jaramillo, a functional medicine expert with 5.47 million YouTube subscribers, emphasizes the benefits of “walking” for cerebrovascular health, weight control, adn emotional well-being, notably in reducing the risk of type 2 diabetes.

Jaramillo posted a video, “effective Exercise Against Diabetes – The Benefits of Walking,” which has garnered 1.3 million views. He explains that effective walking isn’t a leisurely stroll – walking around a department store or admiring flowers doesn’t provide notable benefits. Optimizing your walking is key.

To optimize walking, Jaramillo suggests walking for 15 minutes after each meal to more effectively control post-meal blood sugar. Follow this with Zone 2 exercise: walk at a faster pace, breathing more quickly, but at an intensity where you can still comfortably hold a conversation. Aim for 25-30 minutes or more each time, ideally 30-60 minutes, 2-3 times per week.

He cites a 2018 study published in the british Journal of Sports Medicine, which analyzed data from 2,001 participants (81% women) across 37 randomized controlled trials. The study showed improvements in seven cardiovascular risk factors through consistent walking habits.

Carlos jaramillo