When Strathclyde staff member Kinan was diagnosed with Type 2 diabetes ten years ago, it came as a shock. He’d seen first-hand how the condition affected his father, who had to strictly control his diet, and feared a similar path lay ahead. But with guidance from a friend Kinan learned that remission was possible through lifestyle change and sustained weight loss.

That advice sparked a long-term commitment to walking. Over several months, he lost 14kg, and his glucose levels returned to normal. Follow-up tests confirmed that the results were lasting. The experience reshaped his approach to health completely.

It was like a switch flipped. I realised I could manage this through daily action rather than restriction.

Building a daily walking habit

When Kinan joined the Power Networks Demonstration Centre (PNDC) at the University of Strathclyde in 2017, he decided to embed walking into his routine for good. Each morning, before starting work, he would complete 10,000 steps — a ritual that became his foundation for wellbeing.

During the COVID-19 pandemic, this habit grew stronger. With restrictions limiting other forms of exercise, he increased his goal to 15,000 steps a day. Even after a period of long COVID, walking remained central to his recovery and overall health.

Finding motivation in the Step Count Challenge

One thing that helped Kinan maintain momentum was taking part in Strathclyde’s Step Count Challenge, coordinated by the Strathclyde Sport team as part of the University’s wellbeing initiatives.

Kinan first joined the Step Challenge in 2023, using it as an opportunity to double his usual daily step target.

The main challenge was time, so I started walking early in the morning before work to make it happen.

Later, he joined the national Step Count Challenge with colleagues from PNDC — enjoying the friendly competition, team spirit and sense of purpose that came from seeing the collective step totals climb each week.

The challenges made it fun. They gave me small goals to work towards and helped me push my daily steps even higher; sometimes just so I could enjoy a bit more food!

Walking as medicine

For Kinan, walking is more than exercise; it’s the foundation of his wellbeing. Without relying on medication, he’s managed to maintain healthy glucose levels through daily activity alone.

It’s a simple story of taking control, step by step. Walking keeps me grounded, healthy and happy.