How 2 Minutes of Walking After a Meal Can Help Control Blood Sugar Levels

Going for a walk after a meal can help lower blood sugar levels, even if it’s just for a few minutes, suggests new research.

The news comes from a meta-analysis, published earlier this year in the journal Play medicineIn which researchers analyzed seven different studies to examine how light physical activity, such as standing and walking, affects heart health, including insulin and blood sugar levels, compared to prolonged sitting.

Findings suggest that a light walk after a meal — even for two to five minutes — can improve blood sugar levels compared to sitting or lying down after lunch or dinner. Simply standing can also help lower blood sugar levels, but is not equivalent to walking.

“Even light activity can be accomplished to have health benefits,” explains lead study author Aidan Buffett, MSc, PhD candidate at the University of Limerick’s Institute for Health Research Health,

When you eat a meal — especially one heavy in carbohydrates — it’s normal for your blood sugar level, or the amount of glucose in your blood, to rise, sometimes temporarily. This is known as the postprandial spike.

This spike in blood sugar usually triggers the release of a hormone called insulin, which allows glucose to leave your bloodstream and enter your cells, where it is used for energy.

But the balance between blood sugar levels and insulin is delicate—and it can get out of control quickly. According to the Centers for Disease Control and Prevention (CDC), if the body is constantly pumping out too much insulin — and thus, is regularly pumping out more insulin — the cells can eventually stop responding to insulin and become unresponsive to insulin. can become resistant. This break in balance can lead to prediabetes and type 2 diabetes.

That’s where this new research comes into play—the study authors say that walking early after a meal can help lower blood sugar levels, and potentially reduce your chances of developing heart disease or diabetes. could.

The team of researchers from the University of Limerick analyzed seven different studies to examine the effects of sedentary breaks or prolonged sitting interruptions on cardiometabolic health markers such as blood sugar and insulin levels after eating.

Of those studies, only two involved people with prediabetes or type 2 diabetes; The other five studies did not include any participants with prediabetes or type 2 diabetes. In all studies, participants were asked to stand or walk for two to five minutes every 20 to 30 minutes during a day.

The researchers found that both standing and walking were found to have lower postprandial glucose levels compared to sitting. But, according to the study authors, “light-intensity walking was found to be a better intervention.” Light walking was also found to improve post-meal insulin levels.

Ultimately, the researchers recommended light-intensity walking to reduce post-meal blood sugar and insulin levels.

According to the study authors, the skeletal muscle contractions that occur during running increase the amount of glucose uptake — meaning your working muscles use up the extra glucose in your bloodstream, reducing the need for insulin secretion. Is.

“If you can do physical activity before that glucose peak, usually 60 to 90 minutes [after eating]That’s when you’re going to have the benefit of not having a glucose spike,” Buffy explained. many times,

Walking after a meal is optimal for blood sugar management, Buffett reports Health It’s a good idea to take short walking breaks throughout the day.

“Try to break up your sitting times as often as possible,” Buffett said. “During the work day and evening, if it is possible to stand and walk every 20 to 30 minutes, it would be ideal, if not every 45 to 60 minutes or whatever is possible, as any movement would be beneficial.”

Managing blood sugar levels can be helpful in reducing your risk of diabetes. And, it’s important to manage your blood sugar if you’re already living with diabetes, as it can lower your odds for the various health complications associated with diabetes, such as vision loss, heart attacks, strokes, and kidney disease. can help to.

Laura Hironimus DNP, RN, vice president of health care programs for the American Diabetes Association, and Laura Hironimus DNP, RN, an adjunct associate professor, “Managing your blood glucose will help delay or prevent future diabetes complications and Will help you feel more confident about your health.” University of Kentucky College of Nursing told Health,

He added that maintaining blood sugar levels throughout the day can also help boost energy levels.

According to the CDC, to keep your blood sugar under control throughout the day, it’s essential to eat a healthy diet with plenty of fruits and vegetables, maintain a healthy weight, and participate in regular physical activity. Other tips include:

• Track blood sugar levels to see when they rise and fall
• Eat regularly throughout the day and don’t skip meals
• Choose water instead of juice, soda or alcohol

If you already have diabetes, keeping track of your blood sugar is especially important to your health. “If you have diabetes, your blood sugar level can rise or fall depending on several factors,” Hironimus said. “The amount of change in your levels can vary from day to day. That’s why it’s important to track those numbers, so you can stay within a healthy range. The longer you stay out of a range, the more likely you are.” Can cause damage to other areas of your body, such as the heart, kidneys, and eyes.”

You can use two different methods to track your blood sugar level: a blood glucose meter or a continuous glucose monitor (CGM). A blood glucose meter works by checking your glucose through a tiny drop of blood that you can obtain by pricking your finger. And, the CGM is a device that stays attached to your body and provides real-time glucose readings and tracks glucose patterns over time.

“Both options are great ways to help you keep track of your blood sugar throughout the day,” Hironimus said.[to help you] Make sure you are staying within a healthy range so that you can avoid or delay any complications of diabetes.”