- Walking for as little as 2 minutes after eating can aid with digestion and reduce blood sugar levels, according to research.
- According to experts, it’s crucial to start a walking program by being aware of your physical limitations and how frequently and how far you can walk without getting hurt.
- They say that listening to an audiobook or practicing meditation while walking can improve your exercise regimen.
After eating, taking a short, two-minute walk can help lower your blood sugar and lessen your chance of getting type 2 diabetes. According to a recent meta-analysis of seven studies conducted by scientists at the University of Limerick in Ireland, this is the case.
The review’s findings indicate that between 60 and 90 minutes after eating is the ideal window for walking. This is when blood sugar levels usually reach their highest.
Groups of study participants who were standing or walking were separated. Over the course of a day, both groups were required to perform their exercise for 2 to 5 minutes every 20 to 30 minutes.
Researchers found that research participants’ blood sugar levels significantly decreased after just a few minutes of light, leisurely walking.
Participants in five out of seven studies had no prior history of type 2 diabetes or prediabetes. The subjects of the other two investigations were both diabetic and not.
Standing after eating had a substantial blood sugar lowering effect on the obese participants in the study as compared to sitting. However, neither insulin nor blood pressure levels were significantly affected.
The researchers also hypothesized that continuing to exercise after eating can have further advantages.
EXPERT ADVICE
People with diabetes or high blood pressure benefit from a quick, light-effort walk after eating.
According to Haley Perlus, Ph.D., a sports psychologist, coach, fitness specialist, and athlete, standing up and walking can help with glucose metabolism.
“After meals, glucose is released into the bloodstream, causing a little increase in blood sugar levels. Small sugar surges are normal, but controlling sugar levels is crucial for managing diabetes, according to Dr. Haley.
Walking causes your muscles to actively engage, which allows them to absorb extra glucose from the bloodstream. Your muscles, limbs, and organs depend on better blood flow, which also leads to a healthier vascular system.
According to Perlus, the post-dinner stroll also releases serotonin, which improves sleep, regulates appetite, fosters a pleasant outlook, and sharpens memory.
The Florida-based Pritikin Longevity Center’s medical director, Dr. Danine Fruge, told Healthline that the meta-analysis emphasizes numerous research that demonstrates what they have seen directly at the Pritikin Center for decades: Significant health advantages can be felt and assessed frequently within the first 24 to 48 hours of involvement, even with mild exercise that breaks up prolonged periods of inactivity.
HOW TO START A POST-MEAL WORKOUT ROUTINE?
While the study does confirm what has been theoretically proposed over the past ten years among health professionals, Amber Kivett, LAT, ATC, CSCS, FMS, FMT, the founder and president of Kivett Kinetic Solutions, says she has some concerns about study limitations. She is also the head of health and wellness at Lifepro Vibration Therapy and Recovery Equipment.
She claims that those restrictions might genuinely cause issues for some people.
Kivett says that seeing patients or customers who need complete knee or total hip replacements for pain management resulting from the degeneration of the particular joint frequently is part of her area of expertise.
The majority of those patients or clients are overweight or obese when they are first seen, and they are unable to walk normally and pain-free.
When someone is suffering from walking-related pain and is advised by a doctor or training coach to take a light daily walk, she continued, “this will naturally increase inflammation, increase stress hormones, and impose greater demands on the entire body metabolically and neurologically.”
She also has a number of other reservations with the study, such as the dearth of details regarding the contribution of cognitive stress to the findings.
Due to high levels of cognitive stress, the damaging effects of blue light on the brain, lack of sleep, and toxic environments and lifestyles, many Americans are overworking their sympathetic nervous system, according to Kivett.
Since the majority of Americans have autoimmune diseases, those individuals should be included in the testing groups as well, Kivett continued.
EXTRA BENEFITS OF WALKING
- gut-based control.
- optimization of the lymphatic system for lymphatic fluid and waste removal.
- All extremities experience an increase in circulation flow thanks to the exchange of new blood flow.
- Dopamine, oxytocin, serotonin, and other “happy hormones” are released, along with natural endorphins and painkillers, which reduce stress hormone levels in the body.
- enhanced fat metabolism while reducing cortisol stimulation by maintaining the heart rate in a lower intensity range.
- decreased stress hormone production delayed the start of inflammation.
ALTERNATIVE WAYS OF WALKING
Additionally, you don’t necessarily have to walk to achieve your fitness objectives.
Fruge advises looking for quick opportunities to exercise your body while you’re waiting for other things during your daily activities at home or at work.
- dancing while watching advertisements.
- cleaning the dishes while marching in place.
- while you wait for the water to boil, the food to cook, etc., perform jumping jacks.
- hoisting the shopping bags or the washing basket several times with each arm.
- When you’re on the phone, you’re pacing.
- You should create an hourly reminder to get up from your desk and stretch for five minutes.
- Try shoulder shrugs, bicep curls, sitting marching, ankle circles, and light neck/trunk twisting in your seat while riding in a car, train, airline, or bus.
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