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Rachel V Thomas

Why Just Walking, Skipping Sugar May Not Help Lower Diabetes and BP: Doctors Explain

For many working professionals, going to the gym often feels like a luxury. Their days begin early and end late—rushing for buses and metros, juggling deadlines, presentations, meetings, and endless reports.

So when they are diagnosed with conditions like <a href="https://www.healthandme.com/health/diabetes">diabetes</a> or high blood pressure, the most practical and affordable option left is walking. Another common step is cutting down on sugar in tea and coffee. While these are good starting points, these may not be enough.

Calling them "most frustrating",  Dr. Sudhir Kumar, Neurologist at Apollo Hospital, Hyderabad noted that such "patients are losing a battle they think they are winning".

"Every day, I see patients with obesity, Type 2 Diabetes, or <a href="https://www.healthandme.com/health/hypertension">hypertension</a> who tell me: 'I walk every morning, Doctor'. 'I do all the household work.' 'I have stopped adding sugar to my tea'," said Dr Kumar, in a post on social media platform X.

He also cited these as "dangerous health misconceptions", wherein the patients feel they have done their part, but "their blood work and body composition tell a different story". 

Popularly known as the Hyderabad doctor on X, the noted neurologist shared some evidence-based reality of why "walking and quitting sugar" may not be enough.

Several studies have pointed out that walking or undertaking household chores is better than a sedentary behavior. However, neither can be a "substitute for strength training", Dr. Kumar said.

Although walking can burn a few calories, "strength training builds the 'engine' that burns glucose even while you sleep".

"If you are not lifting weights or doing resistance training at least twice a week, your insulin resistance will likely persist, regardless of your step count", he said.

Speaking to HealthandMe, Dr. Manisha Arora, Director - Internal Medicine at the CK Birla Hospital, Delhi, explained that cutting sugar and walking are good first steps, but they do not solve the problem of diabetes and high blood pressure. 

"Insulin resistance, inflammation, and loss of muscle all contribute to these diseases. Light walking may help, but the intensity and duration of exercise are also important," he added.

Strength training exercises force muscles to contract against an external force, such as body weight, dumbbells, or bands. Common examples include 

<ul><li>squats, </li><li>lunges, </li><li>step-ups, </li><li>push-ups, </li><li>planks.</li></ul>

<ul><li>Decrease insulin resistance </li><li>Lower blood pressure</li><li>Improve cognitive function</li><li>Reduce systemic inflammation</li><li>Protect against neurodegenerative diseases like Alzheimer’s.</li></ul>

<h2>Focus On Protein Leverage</h2>

Dr. Kumar further mentioned the diet trap that most people fall into, that is., cutting out sweets and sugar, while loading up the plate with carbohydrate-rich foods such as rice, roti, and poha — 80 percent — and zero protein content.

"Refined carbohydrates (even without added sugar) spike insulin similarly to sugar," he said, calling "no sugar as the bare minimum".

The doctor noted that "a protein-deficient diet can lead to muscle loss and increase hunger".

To lower blood sugar levels, the experts urged to cut down on other foods, such as

<ul><li>refined carbohydrates,</li><li>processed foods, </li><li>low-fiber foods.</li></ul>

"Focus on protein leverage. Prioritize 1.2g to 1.5g of protein per kg of body weight. When you hit your protein goals, your craving for carbs naturally drops," Dr. Kumar said.

To see the real change in blood sugar and BP levels, he advised people to "add two days of resistance training (bodyweight, bands, or weights)", instead of "just walking",.

The neurologist also recommended "starting the meal with protein paneer, eggs, sprouts, lean meat, and to eat carbs last, and in smaller portions".

In addition, a diet high in protein and fiber from whole grains, fruits, and nuts can also help control blood sugar levels. 

"The most successful approach to controlling blood sugar results from combining aerobic exercise with strength training, along with balanced nutrition," said Dr Arora.

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blood pressure

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Diabetes

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obesity

Hypertension

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For many working professionals, going to the gym often feels like a luxury. Their days begin early and end late—rushing for buses and metros, juggling deadlines, presentations, meetings, and endless reports.So when they are diagnosed with conditions like diabetes or high blood pressure, the most practical and affordable option left is walking. Another common step is cutting down on sugar in tea and coffee. While these are good starting points, these may not be enough. Calling them "most frustrating",  Dr. Sudhir Kumar, Neurologist at Apollo Hospital, Hyderabad noted that such "patients are losing a battle they think they are winning"."Every day, I see patients with obesity, Type 2 Diabetes, or hypertension who tell me: 'I walk every morning, Doctor'. 'I do all the household work.' 'I have stopped adding sugar to my tea'," said Dr Kumar, in a post on social media platform X.He also cited these as "dangerous health misconceptions", wherein the patients feel they have done their part, but "their blood work and body composition tell a different story". Popularly known as the Hyderabad doctor on X, the noted neurologist shared some evidence-based reality of why "walking and quitting sugar" may not be enough.Several studies have pointed out that walking or undertaking household chores is better than a sedentary behavior. However, neither can be a "substitute for strength training", Dr. Kumar said.Although walking can burn a few calories, "strength training builds the 'engine' that burns glucose even while you sleep"."If you are not lifting weights or doing resistance training at least twice a week, your insulin resistance will likely persist, regardless of your step count", he said.Speaking to HealthandMe, Dr. Manisha Arora, Director - Internal Medicine at the CK Birla Hospital, Delhi, explained that cutting sugar and walking are good first steps, but they do not solve the problem of diabetes and high blood pressure. "Insulin resistance, inflammation, and loss of muscle all contribute to these diseases. Light walking may help, but the intensity and duration of exercise are also important," he added.What Is Strength Training? Strength training exercises force muscles to contract against an external force, such as body weight, dumbbells, or bands. Common examples include squats, lunges, step-ups, push-ups, planks.Strength training helpsDecrease insulin resistance Lower blood pressureImprove cognitive functionReduce systemic inflammationProtect against neurodegenerative diseases like Alzheimer’s.Focus On Protein LeverageDr. Kumar further mentioned the diet trap that most people fall into, that is., cutting out sweets and sugar, while loading up the plate with carbohydrate-rich foods such as rice, roti, and poha — 80 percent — and zero protein content."Refined carbohydrates (even without added sugar) spike insulin similarly to sugar," he said, calling "no sugar as the bare minimum".The doctor noted that "a protein-deficient diet can lead to muscle loss and increase hunger".To lower blood sugar levels, the experts urged to cut down on other foods, such as refined carbohydrates,processed foods, low-fiber foods."Focus on protein leverage. Prioritize 1.2g to 1.5g of protein per kg of body weight. When you hit your protein goals, your craving for carbs naturally drops," Dr. Kumar said.To see the real change in blood sugar and BP levels, he advised people to "add two days of resistance training (bodyweight, bands, or weights)", instead of "just walking",.The neurologist also recommended "starting the meal with protein paneer, eggs, sprouts, lean meat, and to eat carbs last, and in smaller portions".In addition, a diet high in protein and fiber from whole grains, fruits, and nuts can also help control blood sugar levels. "The most successful approach to controlling blood sugar results from combining aerobic exercise with strength training, along with balanced nutrition," said Dr Arora.

why just walking, skipping sugar may not help lower diabetes and bp: doctors explain

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