Nordic walking and type 2 diabetes: a recommended activity
Type 2 diabetes affects more than 4 million people and is one of the most common chronic diseases in developed countries. Regular physical activity is universally recognised as a key pillar of its management, and Nordic walking in particular is attracting growing interest within the medical community.
Effects on blood glucose
Several clinical studies have assessed 8 to 12‑week Nordic walking programmes in people with type 2 diabetes. The results show a significant improvement in HbA1c (the marker of average blood glucose over 3 months), a reduction in fasting blood glucose and better insulin sensitivity compared with non‑exercising control groups.
Why Nordic walking is especially suitable
Nordic walking engages around 90% of the body’s muscles, including the major muscle groups in the legs and arms. These muscles are where most circulating glucose is taken up and used. A form of exercise that recruits more muscle mass than ordinary walking therefore leads to greater glucose consumption and better glycaemic control.
A low‑impact endurance sport
People with type 2 diabetes often have comorbidities such as excess weight, joint fragility or peripheral neuropathy. Nordic walking is one of the few endurance sports that combine strong metabolic benefits with low joint impact. It can be practised on various types of terrain, adapted to any fitness level and progressively intensified over time.
Precautions for people with diabetes
- Consult your doctor or diabetologist before starting a new training programme.
- Check your blood glucose before and after your first few outings to understand how your body responds.
- Always carry a source of fast‑acting sugar in case of hypoglycaemia.
- Wear seamless socks and inspect your feet after each session to prevent sores and ulcers.
Key takeaway: Nordic walking can improve HbA1c, fasting blood glucose and insulin sensitivity in people with type 2 diabetes, while its low joint impact makes it a particularly suitable activity in this context.