A new study found that a two-minute walk lowers blood sugar levels and lowers the risk of type 2 diabetes. Researchers found that the benefits of postprandial walking were most effective within 60 to 90 minutes after eating, when blood sugar levels peaked. Walking has many health benefits, including weight management, mood enhancement, and blood pressure control. It can be difficult to complete 150 minutes of moderate-intensity activity each week. Between meetings and dinners, between cleaning the kitchen and preparing presentations, movement can be an afterthought. But new research shows that just two minutes of walking (yes, really!) can have a positive impact on blood sugar levels and may help prevent type 2 diabetes. His meta-analysis of seven studies, published in Sports Medicine, looked at the effects of prolonged sitting compared to light walking or standing on cardiometabolic health markers. . Study participants were placed in either walking or standing groups and were instructed to walk or stand for 2-5 minutes every 20-30 minutes throughout the day. Two of the seven studies included participants with and without diabetes. The remaining five of his included participants with no history of diabetes. Researchers have found that even a few minutes of slow walking is enough to lower blood sugar levels. Specifically, we found that walking within 60 to 90 minutes after eating (when blood sugar levels peaked) slowed changes in blood sugar levels compared to sitting or standing. This is important for people with pre-diabetes or another type of diabetes who want to avoid dramatic fluctuations in blood sugar levels. Blood glucose (measurement of glucose in the bloodstream within 4 hours after eating) and insulin (the regulating hormone) were used to measure heart health. blood sugar). No significant effects on insulin or blood pressure were seen in this study. In addition, the study found that standing also helped lower blood sugar levels, but not as much as walking.Nick West, M.D., chief medical officer and vice president of Global Medical Affairs, Abbott says Dr. "For people with diabetes, this can lead to better glycemic control and less complications from diabetes in the long run."
he said: "But the timing of exercise is important. The optimal window is an hour after a meal when circulating blood sugar peaks, he said, an hour and a half."
If you're thinking about adding an after-dinner walk to your regular routine, West says it's a great idea with benefits beyond blood sugar. “Despite recently reported benefits for glycemic control and diabetes prevention, exercise is generally good for cardiovascular health and condition and helps maintain a healthy weight. It's important for a reason in itself.It also improves gas and bloating.It improves your sleep at night.In fact, walking every day has many benefits.Further research has shown that just 10 minutes of walking can improve your mood. Another study found that regular walking helped reduce body fat and improve the body's response to insulin. Additionally, studies have linked regular walking to lower blood pressure, and another found that walking improves cardiovascular health. Dr. West warns that exercising too soon after eating can lead to indigestion and stomach pain. So, it's best to carefully choose the intensity of your post-meal exercise and the amount of your dinner. B. Grab your best walking shoes, favorite podcast, dog, or friend and get them to work out after dinner.
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