Up to 68% of construction workers are overweight or obese, increasing the risk of developing type 2 diabetes. While you might feel like you’re already active on the job site, adding just 15 minutes of walking into your daily routine can help reduce your risk of type 2 diabetes, reverse an existing diagnosis, improve blood sugar, and support weight loss. Eating a low-sugar diet high in fiber and vegetables can also help with diabetes, as does ensuring you get at least 7-8 hours of sleep each night.

Quick look

• Diabetes is a disease involving high blood sugar. Type 1 diabetes is typically diagnosed at a young age and has no cure, while type 2 diabetes often develops due to obesity and can be reversed with diet, weight loss, and exercise.
• Diabetes affects 4.8-5.4% of all construction workers, engineers, and architects.
• Walking is an effective way to prevent, treat, and even reverse diabetes, with studies showing benefits from even just fifteen minutes a day.
• Other ways to address diabetes include dietary changes and getting enough sleep. 

Understanding diabetes

Diabetes mellitus is a disease in which blood sugar remains consistently high due to the pancreas not producing enough insulin or the body not responding to insulin. There are two different forms of diabetes.

• Type 1 diabetes: People with type 1 diabetes produce little to no insulin because their immune system destroys the cells in their pancreas that create insulin. Type 1 diabetes can be diagnosed at any life stage but is typically diagnosed in children and young adults and is not a result of diet or lifestyle factors. Treating type 1 diabetes typically requires daily insulin shots. 
• Type 2 diabetes: Often diagnosed in adulthood, type 2 diabetes can have genetic components but typically develops in response to poor lifestyle habits, such as obesity and lack of exercise. Roughly 90% of diabetes cases are type 2, and the disease is reversible with consistent exercise and a healthy diet. 

The reality of diabetes in the construction industry

From 2014-2018, 6.4% of all employed adults aged 18-64 reported being diagnosed with diabetes. While this number is slightly lower in the AEC space (architecture, engineering, and construction), it still represents millions of people struggling with the disease. 

According to the survey, 4.8% of construction and extraction workers had diabetes, plus 5% of architects, surveyors, and cartographers, and 5.4% of engineers. This survey counted only those who reported a diabetes diagnosis, but since 25% of construction workers meet the conditions for obesity, 25% use tobacco regularly, and almost 50% don’t get enough exercise, the actual incidence of diabetes may be higher.

Also, a concern for those in construction is the fact that shiftwork, long hours, and work stress can increase your risk of diabetes, as can poor diet and inadequate sleep.

Walking to prevent (or reverse) diabetes

While type 1 diabetes can’t be reversed without a pancreas transplant, type 2 diabetes can be prevented or even reversed after diagnosis, and walking is one of the simplest ways of doing it. 

For those without mobility issues, walking is free, accessible anytime, and requires no specialized equipment, making it the perfect way to tackle type 2 diabetes head-on. Studies show that walking is an effective way to manage type 2 diabetes, with a 2023 study showing that an hour of brisk walking each day reduces obesity by 24% and diabetes by 34%. 

The American Diabetes Association recommends daily walks as an effective strategy for regulating blood sugar, saying it can trigger the following benefits:

• Lower blood sugar
• Increased insulin sensitivity
• Better health health
• Quicker metabolism
• Lowered blood pressure 
• Increased HDL (“good cholesterol”)
• Lowered LDL (“bad cholesterol”)

After a long day on the job site, the last thing you might feel like doing is going for an hour-long walk. But even walking for 10-15 minutes is better than nothing and can put a dent in your blood sugar and keep major complications from type 2 diabetes at bay. For example, studies have shown that even walking at a relaxed rate of 2.5 mp/h (4 km/h) can reduce type 2 diabetes risks by 15%.

Despite its simplicity, walking can be difficult for those who don’t lead an active lifestyle, and just like any other exercise program, it’s best to start small. Speak to your doctor before beginning any exercise program.

• Week 1: Begin by walking 15 minutes daily for at least five days this week. As you progress through the week, notice which times of day are easiest to fit in a walk, and consider incorporating walks into your daily routine by walking to the park, the grocery store, or running errands instead of driving. 
• Week 2: Add five minutes to your walk time, so you’re walking 20 minutes daily, at least five days a week. Experiment with walking a little faster than usual, even for a few minutes, and see how it feels.  
• Week 3: If you’re feeling good, add another five minutes to your walks, so you’re walking 25 minutes at least five days a week. Notice how you feel on the days you walk versus the days you don’t, and try to pair your walks with something you enjoy, like chatting with a friend or listening to your favorite music. 
• Week 4: Increase your walking time to 30 minutes daily, at least five days a week. Try to maintain this habit, even if you break it up throughout the day (two 15-minute walks, for example). Congratulate yourself on this new healthy habit, and keep it up! 

For those who live in inclement weather, treadmills are a suitable alternative providing many of the same benefits. Plus, you can challenge yourself by increasing the incline. 

Other ways to reduce your risk of diabetes 

Pairing your walking routine with other changes, like a healthy diet and a great sleep routine, can help maximize your efforts. 

Dietary changes

A famous adage says, “You can’t outrun a bad diet,” and that’s true for walking and diabetes. Walking is a fantastic way to increase your physical activity, lower your blood sugar, and decrease your risk of diabetes, but it’s also crucial to change your diet.

Harvard Health recommends the following changes to prevent and reverse diabetes.

• Reduce sugary and processed foods, including white bread, white rice, soda, and juice.
• Choose whole grains instead of refined grains.
• Increase your intake of high-fiber foods.
• Increase the number of fruits and vegetables in your diet.
• Eat less meat, mainly processed red meat like bacon or hot dogs.
• Prioritize healthy fats like olive oil, nuts, seeds, and fish.

Sleep

Sleep can have a significant effect on your blood sugar, with research showing that poor sleep can contribute to prediabetes. Although it’s often the first thing to go when life gets busy, prioritize getting at least 7-8 hours of sleep each night, if possible. Incorporating walking into your routine might also help with this goal, as those who struggle with insomnia find it easier to fall asleep—exercising during the day can help you fall asleep more quickly and improve sleep quality.

If you struggle to get the quality sleep you need, check out our article for practical tips to optimize your sleep routine.

Bottom line

Diabetes is the seventh leading cause of death in the United States. With obesity on the rise, ensuring you can prevent, treat, or reverse a diabetes diagnosis is the best way to ensure you stay happy and healthy, both on and off the job site.

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