The Best 7-Day Walking Plan for Insulin Resistance, Recommended by Sports Dietitians

Did you know that nearly half of Americans ages 18 to 44 have insulin resistance? Insulin is a hormone produced by the pancreas, which works like a key that unlocks the door for glucose to enter the body’s cells and provide energy. However, when insulin resistance occurs, the hormone struggles to unlock the door for glucose. As a result, your body produces more insulin in an effort to compensate and push that sugar into cells. Over time, if your body can’t keep up with making enough insulin, blood sugar stays in the bloodstream, which can lead to prediabetes and type 2 diabetes.

Fortunately, walking regularly, which provides countless health benefits, can help reduce insulin resistance. Learn about the connection between walking and insulin resistance, discover exactly how much walking you’ll need to do and follow our seven-day walking plan to help you get moving. 

How Walking Helps Insulin Resistance

Walking is like a one-two punch to insulin resistance, says certified sports dietitian and certified strength and conditioning specialist Marie Spano, M.S., RD, CSCD, CSSDRD, “In the short term, exercise helps use blood sugar so the pancreas does not have to pump out as much insulin to keep blood sugar within normal limits,” she explains. In addition, walking is a great way to decrease excess body fat, which contributes to insulin resistance, Spano says. Where this is most impactful is when you lose abdominal fat (also called visceral fat), which is associated with insulin resistance.

All that to say, you can think of exercise as a free medicine for your body. Being active helps your body’s cells become more receptive to insulin and allows glucose to enter cells. On the other hand, being sedentary is a risk factor for insulin resistance and other health complications.

How Much to Walk for Insulin Resistance

Both the American College of Sports Medicine and American Diabetes Association recommend 150 minutes of moderate- to vigorous-intensity activity per week, which can be broken down into roughly 20 minutes per day. Studies have shown that participants who hit 150 minutes per week saw improvements in insulin sensitivity after eight weeks.

Whether you prefer to complete your daily 20 in one stretch or break it up, the choice is yours. Experts do recommend breaking up prolonged bouts of sitting with short bursts of movement. No matter if you are at the office, working from home or traveling, walking can be done anywhere. 

The Best 7-Day Walking Plan for Insulin Resistance

It’s time to lace up your sneakers and hit the pavement, grass, sand, nature trails or wherever you enjoy walking. This walking plan starts with just 10 minutes and gradually builds from there, with the ultimate goal of completing all seven days. Always listen to your body’s signs and slow down or take a break when needed.

Day 1: Start Off Slow

Spano recommends for anyone who hasn’t walked for exercise to start off with 10 minutes at a brisk (or moderate) pace. (You can still talk to a walking buddy at a moderate pace.) Starting slowly is key for successfully completing the first walk. It also will give you a quick boost of endorphins which will have you looking forward to the next day of walking.

Day 2: Begin to Build

It’s important to gradually increase each day. Overdoing it one day may impair recovery, making it more difficult to get out again the next. On Day 2, increase your total walking time by 5 minutes, for a total of 15 minutes at a moderate pace.

Day 3: Stay Consistent

On Day 3, bump up your time again and shoot for a 20-minute walk. Consider splitting the walk into two 10-minute sessions, one in the morning and one in the afternoon or evening. Breaking up your walk or workout into chunks makes it more doable, especially on hectic days. This also helps interrupt prolonged periods of sitting, which is another risk factor for insulin resistance.

Day 4: Plan for Active Recovery

Everyone needs active recovery days. Drop down to 15 minutes and slow down your pace. Going for a slower walk today can help your muscles recover. If you have an extra 5 minutes to spare, add on a post-walk stretch.

Day 5: Switch Up Terrain 

Consider moving your walk from the treadmill or sidewalk to a slightly hillier path, incline, natural trail or beach. Changing the terrain can engage new muscles, increase intensity levels and change up the scenery. Aim for a 25-minute walk today.

Day 6: Take It Up a Notch

Try doing the same route as Day 3, but challenge yourself to walk at a faster pace. Higher intensity can improve insulin sensitivity and get your endorphins soaring!

Day 7: Keep It Going

Congratulations on making it to Day 7! Today’s goal is to walk for 30 minutes at a moderate to vigorous pace. Your total for the week will be 140 minutes of activity—and that deserves a huge congrats. To get up to that 150-minute weekly goal, consider gradually increasing the duration you walk each week. Spano recommends adding 2 minutes per week.

The Bottom Line 

Walking is an excellent, free—no gym membership required—form of physical activity that can be completed anywhere. Regularly incorporating walks into your routine can help reduce insulin resistance. Consistency is key, so aim to walk most days of the week. Walk with a friend or family member, grab your headphones and blast your favorite tunes, or explore new paths each week to add variety and boost enjoyment. If you’re in need of a good pair of sneakers, check out our picks for the best walking shoes. Happy walking!