▶ Blood sugar level even when walking lightly↓
▶ High effect 60~90 minutes following meals
Usually, walking following a meal clears the mind and aids digestion. Scientists have also found that walking for 15 minutes following a meal can help prevent complications like type 2 diabetes by reducing blood sugar levels. In particular, just a few minutes of walking can activate these benefits. A recent sports medicine journal ‘meta-analysis’ found that light gait for 2 to 5 minutes following a meal had a significant effect on relieving blood sugar levels.
▲ Very light walking lowers blood sugar levels
It has been shown that light gait for a few minutes following a meal is sufficient to significantly improve blood sugar levels compared to sitting at a desk or floundering on a sofa, both for people with diabetes and other conditions, and for those who don’t. When the participants took short walks, their blood sugar levels rose and fell more slowly. For people with diabetes, avoiding sharp fluctuations in blood sugar levels is an important factor in managing their illness.
▲ Walking within 60 to 90 minutes following eating produces the best results.
Although light walking at any time is healthy, short walks within 60 to 90 minutes following eating can be particularly useful in minimizing blood sugar spikes as blood sugar levels tend to peak. Getting up or moving around to do housework has also been shown to help. This short amount of activity might help people control their blood sugar levels. “A little movement is worth it, and as these studies show, it can lead to measurable changes in your health indicators,” said Stanford University cardiologist Dr Yuan Ashley.
▲The mini walk is more practical during working hours.
A study focusing on physical activity interventions in the workplace setting found that mini-walks of two to three minutes during working hours were more practical. That means people won’t get up and run on the treadmill or run around the office, but they can drink coffee or even walk down the hallway. Telecommuters are encouraged to take a short walk, even a block of neighborhood, between Zoom meetings or following lunch. If we make it a habit to walk even for a short time during working hours, it can help us manage our health.
