Managing blood sugar levels isn’t just about eating right—it’s also about staying active. Two of the most recommended and accessible forms of exercise for people with type 2 diabetes or insulin resistance are yoga and walking. But which one does a better job of helping regulate glucose levels?
Walking is a well-known aerobic activity that enhances insulin sensitivity and helps lower blood sugar, particularly after meals. It’s simple, effective, and accessible to most people. Yoga, on the other hand, combines gentle movements with controlled breathing and relaxation, which can reduce stress—an often overlooked factor that impacts blood sugar.
So, which is more effective?
According to certified diabetes educator and consultant dietitian Kanikka Malhotra, both activities are highly beneficial, but yoga may offer a slight edge when it comes to managing blood sugar more comprehensively. “Yoga can reduce fasting blood sugar and HbA1c levels, enhance insulin sensitivity, and even improve pancreatic function,” says Malhotra. She adds that unlike walking, yoga’s combined benefits of light exercise, deep breathing, and stress relief contribute significantly to overall metabolic health.
That doesn’t mean walking should be underestimated. Malhotra recommends walking 30–45 minutes after meals, when blood glucose peaks. “Even short walks of 10 minutes can help, but 30 minutes gives better long-term results. Walking improves glucose uptake and keeps insulin sensitivity elevated for up to 24 hours post-exercise,” she explains.
Meanwhile, practicing yoga after meals also effectively controls postprandial blood sugar spikes. Additionally, yoga influences the endocrine system and stress hormone levels, supporting more stable blood sugar regulation.
🧘♀️🚶♂️ Best of Both Worlds
For those living with type 2 diabetes, the best strategy may not be choosing between yoga and walking—but doing both. Malhotra emphasizes that combining them in a weekly routine maximizes their individual benefits. “Walking helps improve cardiovascular health and glucose absorption, while yoga tackles stress and insulin sensitivity. Together, they prevent fitness plateaus and enhance overall metabolic function.”
If you’re aiming for long-term blood sugar control, consider alternating or combining yoga and walking in your weekly activity plan. This dynamic duo could be your key to better diabetes management.
