Posted: 22:04, August 7, 2022 | Updated: 22:10, August 7, 2022
A short walk after a meal can lower blood sugar and reduce the risk of type 2 diabetes, according to a review. Starting 60 to 90 minutes after eating is optimal, as this is when blood sugar levels typically peak and allows muscles to absorb fuel from food, experts say. People should aim for a 15-minute walk, but even “mini walks” of two to five minutes offer some benefit, they add. Researchers from the University of Limerick in Ireland reviewed seven studies that compared the effects of sitting versus standing or walking on measures of heart health, including insulin and blood sugar levels. They found that light walking after a meal had a significant impact on moderating blood sugar levels. A short walk after a meal can lower blood sugar and reduce the risk of type 2 diabetes, according to a review In five of the studies, none of the participants had prediabetes or type 2 diabetes. The remaining two looked at a mix of people with and without such diseases. Participants were asked to stand or walk for two to five minutes every 20 to 30 minutes over the course of a day. All seven studies showed that just a few minutes of light-intensity walking after a meal was enough to significantly improve blood sugar levels compared to sitting. When participants did this, their blood sugar levels rose and fell more gradually. All seven studies showed that just a few minutes of light-intensity walking after a meal was enough to significantly improve blood sugar levels compared to sitting. Avoiding sudden fluctuations in blood sugar levels is critical for patients dealing with diabetes. Strong fluctuations are also thought to contribute to the development of type 2 diabetes. Even just standing up helped lower blood sugar levels, although not as much as light walking. This is because light walking requires more active muscle engagement than standing and uses up sugar when it is circulating a lot in the bloodstream. Aidan Buffey, lead author of the review, which was published in the journal Sports Medicine, said a short walk of two to three minutes is more practical during the working day. People “aren’t going to get up and run down the hall or run around the office,” he said, but they might grab some coffee or even take a walk down the hall. Dr Euan Ashley, a cardiologist at Stanford University who was not associated with the study, said: “Moving even a little bit is worthwhile and can lead to measurable changes.” For people who can’t find a few minutes for a walk, “standing will get you a little bit there,” he noted.
