According to a recently published study, the amount of physical activity needed to bring blood sugar levels back down after eating is far less than what was initially thought.
Recent research has shown that a little walk after dinner is good for more than simply your digestion. The new study that was recently published in the journal Sports Medicine suggests that doing a modest, brief 2-minute walk after meals can help decrease blood sugar levels as well as insulin levels. This, in turn, may lessen your chance of developing type 2 diabetes.
“Making mini-walks a common activity throughout the workday might be straightforward and acceptable at the workplace,” said Aidan Buffey, the primary research author and a Ph.D. student in physical education and sports sciences at the University of Limerick. If individuals cannot engage in physical activity such as walking, standing up will be of some assistance.
2-Minute walk after meals within 60 to 90 minutes
Moderate walking at any time is beneficial, but taking a 2-minute walk after meals, within 60 to 90 minutes, may help keep your blood sugar levels from spiking. At this point in time, most people’s blood sugar levels are at their highest.
Ms. Inchauspé also suggested finding other methods to exercise your body than only standing up and doing chores around the home. Even if individuals already adopt dietary modifications to help manage their blood sugar levels, this brief burst of movement will boost those efforts.
According to Dr. Euan Ashley, a cardiologist at Stanford University who was not part of the research but did comment on its findings, “Moving even a little bit is useful and may lead to meaningful improvements in your health indicators.”
Minimal walking lowers blood sugar
University of Limerick researchers analyzed seven separate studies on the relationship between walking and blood sugar levels.
They discovered that those who took a short walk after a meal could bring their blood sugar levels down to a healthier range.
None of the individuals in any of the five trials analyzed for this research were diagnosed with pre-diabetes or type 2 diabetes. The other two trials compared participants who had the disease to those who did not have it.
After sitting for a period of 20 or 30 minutes, participants were instructed to stand or walk for two to five minutes. The results of all seven trials demonstrated that even a few minutes of light-intensity walking after a meal dramatically improved blood sugar levels compared to other passive post-meal activities. Blood sugar levels increased and declined more progressively among the participants after they went for a brief walk.
According to Dr. Ashutosh Shukla, Senior Director of Internal Medicine and Medical Advisor at Max Hospital in Gurugram, “If you have a pre-existing cardiac problem, please consult your physician before you commence your after-dinner walks.”
Burn fat, increase metabolism
After you eat, there is an increase in the amount of glucose in your blood. According to some studies, walking after a meal may help reduce the amount of glucose in the blood. If you have diabetes or are taking drugs that cause an increase in blood glucose level as a side effect, this might be an extremely helpful practice for you.
To further increase metabolic rate, walking after a meal is recommended. Walking for even a few minutes after each of your meals will help you burn more calories throughout the day, leading to a more rapid reduction in body fat and weight. You can compound the advantages of walking after eating by vow to a nutritious and well-balanced diet,” says ACE Certified Personal Trainer Varun Rattan, Co-founder, The Body Science Academy.
According to Shruti Bharadwaj, Senior Clinical Dietician at Narayana Hrudayalaya walks after dinner, in particular, are advantageous when considering our sedentary lifestyle and provide a wide range of advantages.
Bharadwaj also discusses the additional health advantages gained by going for a 2-minute walk after meals.
- Insulin resistance can be reduced as a result of this.
- Assists in the reduction of fat in the abdominal region, in particular for women
- Taking a stroll after eating might be beneficial in easing gastrointestinal issues.
- It results in better quality sleep.
- It facilitates better digestion.
- Exercising after a meal is an effective way to rev up your metabolism.
- It aids in maintaining healthy blood sugar levels.
Workday mini-walks are more practical
Mr. Buffey, whose work centers on promoting physical activity in the workplace, pointed out that a little walk of 2-3 minutes is more feasible throughout the workday. He said that people “are not going to rise and walk on a treadmill or race around the office,” but he suggested that they may grab some coffee or even go for a walk down the corridor.
He recommended that employees working from home take a brisk stroll around the block between Zoom sessions or after lunch to clear their heads and get some fresh air.
Mr. Buffey said that the more we make short walks throughout the workday a natural part of the routine, the more practicable they will become. “When you are in a restrictive atmosphere, that is when the challenges may present themselves,”
According to what Dr. Ashley had to say, if you cannot spare those few minutes to go for a walk, “standing will get you part of the way there.”
Dr. Patel stated that the positive effects of exercise occur along a spectrum, rather than being either extreme or nonexistent. He explained it as a progressive impact of increased exercise, leading to greater health. It would seem that there is a benefit to each extra step, each different stand, and each fast walk.
How to incorporate a post-meal walk?
- Instead of using the elevator, climb the stairs.
- Find activities you like when you’re out walking as a first step.
- Walk about the grounds while listening to your preferred podcast on the smart device of your choice.
- After each meal, take a walk with your pet or a friend as you enjoy the fresh air.
- Perform a task that requires you to walk to a shop closely located.
- Is it too risky to go outdoors, or is the weather too harsh? After supper, you should get started on the cleanup if the intensity isn’t too high. That calls for a lot of mobility.
- After lunch, if you are still at the office, go to a coworker’s desk to talk about an email the two of you have been exchanging.
- Invest in a pair of walking shoes that are both comfortable and among the finest available.
Walking after a meal may help you reach your daily step goal of 10,000. When you have a packed schedule, finding time to exercise may be challenging, but even just a few moments here and there spent moving about can make a big impact.
If you think walking alone is too dull, bring some music with you or listen to a podcast while you’re out there. You might also invite a buddy to participate with you since there is nothing more enjoyable than the presence of a good friend.
Beginning with baby steps is the best way to achieve long-term success in improving your health and fitness. In the end, every single drop, no matter how little, contributes to the ocean.