According to the findings of a review, taking a stroll after eating may help bring down blood sugar levels and minimize the chance of developing type 2 diabetes.
The optimal time to begin exercise is sixty to ninety minutes after eating, according to specialists, since this is when blood sugar levels are normally at their highest and it enables the muscles to absorb fuel from the meal.
The recommended amount of time for a walk is 15 minutes, but the researchers note that even “mini walks” lasting two to five minutes have some health benefits.
Scientists from the University of Limerick in Ireland reviewed seven studies that investigated the impact of sitting vs standing or walking on several indicators of heart health. These measurements included insulin and blood sugar levels. They discovered that going for a stroll after eating had a considerable influence on lowering the levels of blood sugar that were present in the body.
“Scientists have also found that going for a 15-minute walk after a meal can reduce blood sugar levels, which can help ward off complications such as Type 2 diabetes. But, as it turns out, even just a few minutes of walking can activate these benefits.” https://t.co/wtfZO2DF7n
— Jeffrey Duchin, MD (@DocJeffD) August 8, 2022
In five of the investigations, not a single individual exhibited any signs of either pre-diabetes or type 2 diabetes. The two remaining studies investigated a population that included both patients and healthy participants.
Throughout the course of the day, participants were instructed whether to stand or walk for 2 to 5 minutes at intervals of twenty to thirty minutes.
When compared to sitting for the same amount of time, all seven studies found that walking at a mild intensity for only a few minutes after eating was sufficient to dramatically improve one’s blood sugar levels.
When the subjects did this, the increases and decreases in their blood sugar levels were more gradual.
Patients who are attempting to manage their diabetes should make every effort to prevent severe swings in their blood sugar levels. Researchers believe that sudden shifts in blood sugar levels have a role in the development of type 2 diabetes.
Even while just standing up aided reduce blood sugar levels, the effect was not as significant as when combined with mild walking.
This is due to the fact that even mild walking involves a greater engagement of muscles than standing does, and it consumes the sugar when there is a large amount of it circulating in the circulation.