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“Have lunch in a restaurant as far away from work as possible.” It is one of the advice that comes and goes in the mouth of office workers as a lifestyle to keep health. The purpose is to use the time going to and from the restaurant as a walking exercise if possible.
Walking after eating helps digestion. A German study published in 2008 found that walking increased the speed at which food passes through the stomach. According to the October 2013 issue of Diabetes Care, a journal published by the American Diabetes Association, for overweight elderly people who lead a sedentary lifestyle, walking for 15 minutes after each meal is more effective in improving blood sugar than walking for 45 minutes in the morning. A larger study was published.
This time, a more shocking study came out. Even walking for just two minutes after a meal can significantly improve blood sugar.
Researchers at the University of Limerick, Ireland, conducted a comprehensive analysis of seven existing studies comparing the effects of sitting, standing, and walking with heart health indicators. published in the open academic journal ‘Sports Medicine’.
Practical to walk in the hallway for 2-3 minutes during working hours
Five studies only included people with prediabetes or non-diabetes, and the other two studies included people with and without diabetes. Participants were asked to stand or walk for 2 to 5 minutes every 20 to 30 minutes.
The results of the analysis showed that in all seven studies, just walking for a few minutes after eating significantly improved blood sugar levels compared to sitting or lying down. When you walk after a meal, your blood sugar level gradually rises and then falls. For diabetics, it is important to avoid sudden fluctuations in blood sugar levels. Even standing alone lowered the blood sugar level slightly. Of course, the effect was less than walking.
The researchers found that walking is more effective than standing because it requires more muscle movement than standing, and in the process, the muscles absorb glucose from food.
Researcher Aidan Buffy, the author of the paper, told The New York Times that “a short walk of two to three minutes would be more practical during office hours,” and that walking down the hallway is also good. He suggested that telecommuters take a block of walks between videoconferences or after lunch.
Biochemist and author Jesse Inchauspe told The New York Times, “A light walk is good for health at any time, but walking within 60 to 90 minutes after a meal, when blood sugar levels peak, can minimize the rise in blood sugar levels.” said
By Kwak No-pil, senior staff reporter [email protected]