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.
14 Walking workouts to fight fat and boost energy
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.)
The best power foods for walkers
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)
Walk off stubborn pounds
THE WALKS
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 |
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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 |
THE METABO MOVES
A mini-but-mighty strength-training routine designed to firm and tone your upper and lower body. Do 2 sets of 8 to 12 reps per move.
Pendulum Kickback
Crouch and Pull
Knee-Hugger Chest Fly
Figure-4 Squat Curl
