How Walking for 2 Minutes After a Meal Can Help Manage Blood Sugar Levels

According to new studies, taking a stroll after eating can help reduce blood sugar levels for a short duration. The information comes from a meta-analysis that was completed earlier this year and published in the journal Sports Medicine. Researchers looked at seven research to assess how standing and walking affect blood sugar levels—insulin, and heart health against prolonged sitting. Walking for 2 Minutes After a Meal Can Help Manage Blood Sugar Levels.

Recent studies demonstrate that walking after meals can help lower blood sugar levels, even for a short time. The data was taken from a meta-analysis earlier this year that was reported in the journal Sports Medicine. By reviewing seven studies, researchers examined the effects of standing and walking vs. Prolonged sitting on blood sugar, insulin, and heart health.

How Moderate Physical Activity Can Help Lower Blood Sugar Levels

It’s typical for your blood sugar levels, or the quantity of glucose in your blood, to occasionally jump after eating a meal, particularly one high in carbohydrates. A postprandial spike is what is meant by this. Typically, this increase in blood sugar causes the hormone insulin to be release, which enables the glucose to leave your bloodstream and enter your cells, which are used for energy.

But the delicate balance between blood sugar levels and insulin can swiftly sway out of control. The Centers for Disease Control and Prevention (CDC) state that cells can eventually cease reacting to insulin and develop insulin resistance if the body experiences frequent, extremely high blood sugar spikes, which cause the body to produce more insulin regularly. From this imbalance, diabetes type 2 and prediabetes may result. Walking for 2 Minutes After a Meal Can Help Manage Blood Sugar Levels.

This is where a recent study comes into play; according to the authors, taking a little walk after meals can help lower blood sugar levels and possibly minimize the risk of diabetes or cardiovascular disease. A team of researchers from the University of Limerick evaluated seven studies to investigate the impact of passive breaks—or interruptions to extended sitting—on cardiometabolic health markers such as blood sugar and insulin levels after eating.

Only two trials included patients with prediabetes or type 2 diabetes; none of the participants in the other five studies had either condition. Participants in all experiments were required to stand or walk for two to five minutes every 20 to 30 minutes for the whole day.

It was discover that light, brisk jogging helps insulin levels. In comparison to sitting, the researchers found that standing and walking reduced postprandial glucose levels. However, light-intensity walking “was determined to be a superior intervention,” according to the study’s authors.

Finally, scientists suggested light-intensity walking to reduce blood sugar and insulin levels following a meal.

The authors of the study claim that walking causes an increase in glucose absorption. This means that your working muscles use the excess glucose in your bloodstream and don’t need to secrete as much insulin. According to Buffey, who spoke to The Times, “if you can undertake physical activity before that glucose peak, usually 60 to 90 minutes [after eating], that is when you’re going to get the benefit of not having the glucose surge.”

Buffey told Health that short walks after meals are best for controlling blood sugar. However, it would help if you also took them throughout the day. Buffey advised trying to split up your sitting time as frequently as possible. “If it is practicable to walk and stand every twenty to thirty minutes during the working day and night time, that would be better. If not every 45 to 60 minutes or however is possible since any movement would be good.”

Alternative Methods for Controlling Blood Sugar

Your probability of having diabetes may be minimize by regulating your blood sugar levels. Additionally, if you already have diabetes, controlling your blood sugar is vital because it may lessen your risk of various health conditions associated with diabetes, including eyesight loss, heart attacks, strokes, and kidney disease.

Give you greater trust in your Health. The American Diabetes Association’s vice chairman of programs in health care and an adjunct affiliate professor at the University of Kentucky’s College of Nursing. Laura Hieronymus, DNP, RN, told Health that regulating your blood sugar can assist postpone or avoiding diabetic issues in the future.

She says that managing blood sugar levels throughout the day might aid energy levels. In addition, the CDC encourages eating a healthy diet rich in fruits and vegetables and maintaining a healthy weight. Other options include:

  • Monitor fluctuations in blood sugar levels to identify when they occur.
  • They practice frequent physical activity to manage blood sugar levels throughout the day. Don’t skip meals and often eat throughout the day.
  • Instead of juice, soda, or alcohol, pick water.

According to Hieronymous

Monitoring your blood glucose is crucial for your Health if you already have diabetes. According to Hieronymous, “If you have diabetes. Your blood glucose levels may increase or decrease based on a range of variables.” “Your levels might change in various ways from day to day. It is vital to check such readings so that you can maintain a healthy range. More damage might be done to your heart, kidneys, and eyes. Other body areas are the longer you stay outside of the range. “

You have two alternatives for monitoring your blood sugar levels: a continuous glucose monitor or a blood glucose meter (CGM) (CGM). The blood glucose meter monitors your blood sugar by obtaining a little blood sample from your fingertip. A CGM is a device that is permanently link to your body. Monitors your blood sugar levels in real-time as well as with time.

Both methods effectively check your blood sugar levels throughout the day. According to Hieronymous, “so that you can prevent or postpone any complications related with diabetes.”


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