While walking after a meal is generally taken by humans as a digestive aid, scientists have found that taking a short walk after each meal can lower your blood sugar levels, which can help prevent complications such as type 2 diabetes. walking for 60 to 90 minutes after eating had the best results.
While a light walk at any time is good for your health, a short walk within 60 to 90 minutes after eating a meal can be especially useful in minimizing blood sugar spikes as your blood sugar tends to peak then. According New York Timesresearchers of the study published in the journal Sports medicine, looked at the results of seven studies that compared the effects of sitting with standing or walking on heart indicators, including insulin and blood sugar levels. They found that a light walk after a meal, at intervals of as little as two to five minutes, “had a significant effect in moderating blood sugar levels.”
This research would be of particular benefit to Indians, said Anoop Misra, president of the Fortis-C-DOC Center of Excellence for Diabetes, Metabolic Diseases and Endocrinology. “In the Indian context, and given our meal patterns, postmeal sugars are often high and difficult to control. However, you have to be careful about walking after a meal for people with heart conditions, as doing so can divert blood from the heart. “
This study supports the results of two previous studies. A 2016 study of people with type 2 diabetes found that walking for 10 minutes after each meal helped lower blood sugar levels more than a half-hour walk at other times of the day. Previously, a 2011 study published in the International Journal of General Medicine found that walking just after a meal was more effective in losing weight than waiting an hour after eating before walking.
“In the five studies reviewed in this article, none of the participants had pre-diabetes or type 2 diabetes. The other two studies looked at people with and without pre-diabetes. Participants were asked to stand or walk for two to five minutes every 20 to 30 minutes throughout the day. All seven studies found that it took a few minutes to walk after a meal to significantly improve blood sugar levels compared to, say, sitting at a desk or sitting on a couch. As the participants took a short walk, their blood sugar levels rose and fell more gradually. For people with diabetes, avoiding sharp fluctuations in blood sugar levels is a key part of managing their disease. It is also believed that spikes and spikes in blood sugar levels can contribute to the development of type 2 diabetes, ‘the report reads.
The report also recommended getting up to do housework or find other ways to move around. This brief activity will also improve other dietary changes people may make to help control blood sugar levels. And for those who spend long hours at the workplace, the report found that a two to three minute mini-walk is more practical than running on a treadmill.