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Walk Your Way to Better Blood Sugar

Think of exercise as medicine without the pill: It not only helps lower blood sugar, but it also improves heart health, strengthens bones, reduces stress, and trims inches off your waist. Plus, people with type 2 diabetes who are taking meds can often reduce their doses once they start a fitness routine. So what’s the best workout? A combo of walking and weights, according to a recent study published in the Journal of the American Medical Association. Researchers found that people with type 2 diabetes who combined aerobic and resistance training lowered their blood sugar more after 9 months than those who did just one kind of exercise.

Our fitness plan offers exactly that—a combination of cardio and simple strength-training moves. Here’s a modified version so you can get started today:

What You'll Need Supportive athletic shoes, watch with timer, exercise mat, dumbbells (How heavy? If you can’t lift it 8 times while maintaining good form, it’s too heavy; if you can easily do 12 reps, it’s too light. Pick a weight that’s in between.)

What You'll Do 6 workouts a week that incorporate both aerobic and resistance exercises.

Day 1 Fat-Torch Walk (20 minutes)
Day 2 Metabo Moves
Day 3 Calorie-Scorch Walk (15 minutes)
Day 4 Rest
Day 5 Fat-Torch Walk (20 minutes)
Day 6 Metabo Moves
Day 7 Calorie-Scorch Walk (15 minutes)


Fat-Torch Walk A steady-paced, moderate-intensity workout to help burn fat.

Time     Intensity     Speed

0:00     Light Warm-Up (You can sing)     3 - 3.5 mph
3:00     Moderate (You can chat)     3.5 - 4 mph
18:00     Light Cool-Down     3 - 3.5 mph
20:00     Finish    

Calorie-Scorch Walk Short intervals of fast walking to keep metabolism revved so you burn more calories throughout the day.

Time     Intensity     Speed
0:00     Light Warm-Up (You can sing     3 - 3.5 mph
3:00     Moderate (You can chat)     3.5 - 4 mph
4:00     Vigorous (You can barely talk)     4+ mph
4:30     Repeat 1-minute moderate and 30-second vigorous intervals until you reach 13 minutes     3 - 3.5 mph
13:00     Light Cool-Down      
15:00     Finish

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