Blood sugar can be controlled by taking short walks after meals

Blood sugar can be controlled by taking short walks after meals
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Now you can add another reason to go for a walk after a meal — it can lower your blood sugar.

Study co-author Aidan Buffey, a PhD student in the department of physical education and sports science at the University of Limerick in Ireland, said standing up after a meal may also help, but not as much as putting one foot in front of the other.

Taking a short walk after a meal can help control your blood sugar.

“Intermittent standing breaks during the day and after meals reduced glucose by an average of 9.51% compared to prolonged sitting. However, intermittent light-intensity walking during the day resulted in an average glucose reduction of 17.01% compared to prolonged sitting.” , – Buffey informed CNN about this via e-mail.

“This suggests that breaking up prolonged sitting with periods of standing and light walking throughout the day is beneficial for glucose levels,” he said.

Standing is good, but walking is better

A meta-analysis, published in February, analyzed seven studies comparing the effects of sitting, standing, and walking on the body’s insulin and blood sugar levels. In the studies, people were asked to stand or walk for two to five minutes every 20 to 30 minutes throughout the day.

“Among the seven reviewed studies, total activity time during observation was about 28 minutes, with standing and light walking intervals lasting between 2 and 5 minutes,” Buffey said.

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Standing was better when it came to blood sugar levels than going straight to a desk or couch, but it didn’t help lower insulin in the bloodstream.

However, if people take a short walk after eating, their blood sugar levels rise and fall gradually, and their insulin levels are more stable than when they are standing or sitting.

Experts say keeping blood sugar free from spikes is good for the body, as large spikes and rapid drops can increase the risk of diabetes and heart disease. Studies have shown that blood sugar levels rise within 60-90 minutes after a meal, so it’s best to act soon after a meal.
How does movement help? Muscles need glucose to function, so exercise helps clear sugar from the bloodstream — a reason many runners rely on carbohydrate loading for example, before a marathon or race.

You want to get more out of your efforts from low blood sugar? Step up your game to meet the minimum physical activity standards for Americans: 150 minutes of moderate-intensity physical activity and two days per week of muscle-strengthening activity.

The best fitness trackers of 2022 (highlighted courtesy of CNN)
“People who were physically active for about 150 minutes a week had a 33% lower risk of dying from all causes than those who were not physically active.” The US Centers for Disease Control and Prevention notes.

That translates to just 21.43 minutes of getting up and moving every day of the week to reduce your risk of death. everything by a third.

It’s worth the effort, right?

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