A stroll after a meal will do you a world of good

WELLNESS

Studies have shown that going for a walk after a meal, even if it's just for 15 minutes, can help lower blood sugar levels and avoid health issues such as type 2 diabetes. This holds true even if the walk is for a shorter period. Researchers recently reviewed the results of seven studies that assessed the effects of sitting as opposed to standing or walking on heart-healthy indicators, such as insulin and blood sugar levels, in a journal called Sports Medicine. They discovered that prolonged sitting reduced insulin and increased blood sugar levels.

The study's findings showed that standing rather than sitting had a more beneficial effect on the heart's health. They concluded that even short bursts of moderate activity after a meal, lasting as little as two to five minutes, had a substantial impact on the ability to maintain blood sugar levels under control.

Walking at a comfortable pace can be an effective way to bring down high blood sugar levels. According to findings from all seven investigations, a drop in blood sugar levels could be achieved with only a few minutes of walking at a light intensity after a meal. This was sufficient to induce a considerable reduction in blood sugar levels. The individuals' blood sugar levels rose after they went for a short walk, and then they declined at a more measured pace once they stopped walking. Those who have diabetes need to have a solid comprehension of the necessity of avoiding rapid changes in their blood sugar levels for their treatment to be successful. In addition, it is thought that sudden spikes and drops in blood sugar levels may be a risk factor for developing type 2 diabetes. This is the current line of thinking. The most significant impact that standing had on reducing the amount of sugar in the blood was an effect that was on par with brisk walking.

It was also discovered that walking at moderate intensity was a better intervention than either sitting or standing for weight loss. This is because even light walking expends dietary fuel when there is a lot of it circulating in the bloodstream, and it also requires more active muscular engagement than standing does. The muscles will use up some of the glucose currently in the bloodstream. It has been demonstrated that a walk within an hour to an hour and a half after a meal produces the best outcomes.

Even though light exercise is beneficial for your health at any time, taking a quick stroll within 60 to 90 minutes after a meal can be especially helpful in reducing increases in blood sugar. This is because blood sugar levels tend to peak during this time and light exercise can help reduce the rise in blood sugar.

You should get up and do some chores around the house or think of another way to motivate you to move. Even a modest quantity of exercise can have a discernible effect on the biomarkers that indicate one's overall health.

During the workday, it is more practical to break for short walks at several intervals. A short walk of two or three minutes is your best bet in getting some exercise at the workplace. You don't need to get up and start jogging around the office or on a treadmill, but you could get up to get a cup of coffee or take a walk down the hallway.

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