A review reveals that a little stroll after a meal can reduce blood sugar and minimize the risk of type 2 diabetes.
Experts recommend beginning exercise 60 to 90 minutes after a meal, as this is when blood sugar levels are normally at their highest and the muscles can absorb fuel from the food.
People should aim for a 15-minute promenade, but even “mini-walks” of two to five minutes are beneficial, according to the researchers.
Researchers from the University of Limerick in Ireland examined seven research that assessed the impact of sitting vs standing or walking on heart-health indicators, such as insulin and blood sugar levels. They discovered that light walking after a meal significantly reduced blood sugar levels.
None of the patients in five of the studies had prediabetes or type 2 diabetes. The remaining two examined a mixture of individuals with and without these disorders.
Daily, participants were instructed to stand or walk for two to five minutes every 20 to 30 minutes.
All seven trials demonstrated that a few minutes of light-intensity walking after a meal was sufficient to dramatically reduce blood sugar levels in comparison to sitting.
As a result, participants’ blood sugar levels climbed and sank more gradually.
Diabetic individuals need to avoid abrupt swings in their blood sugar levels. It is believed that sharp fluctuations also contribute to the development of type 2 diabetes.
Even standing helped reduce blood sugar, though not as much as mild walking.
This is because light walking engages the muscles more actively than standing and consumes the sugar while there is an abundance of it in the bloodstream.
Aidan Buffey, the lead author of the study published in the journal Sports Medicine, stated that a stroll of two to three minutes during the workday is more practicable.
People ‘won’t get up and run on a treadmill or around the office,’ he said, but they could get a cup of coffee or simply take a walk down the hallway.
Dr. Euan Ashley, a cardiologist at Stanford University who was not involved in the study, stated, “Even a small amount of movement is beneficial and can result in detectable effects.”
‘Standing will get you a portion of the way there,’ he remarked, to those who are unable to find a few minutes for a walk.
