A study shows that just 2 minutes of exercise after eating can reduce blood sugar levels

People in the Mediterranean sun would walk for hours after long, leisurely meals. They also walked to the square to meet their neighbors and socialize. Walking is an integral part of the Mediterranean lifestyle.

This may be why studies show that the Mediterranean diet can lower the risk of diabetes, high cholesterol, and heart disease. It also strengthens bones and improves brain health.

You can now add another reason to go for a walk after dinner – it might lower your blood sugar.

The excursion does not need to consume a lot of time. According to a 2022 study published in the Journal of Sof ports Medicine, it can be done within a matter of minutes.

Aidan Buffey, a doctoral candidate in the physical education & sports sciences department at Uthe University of Limerick, Ireland, stated that standing after eating can also help. However, it is not as effective as trying to put one foot in front of another.

“Intermittent standing breaks during the day and after meals decreased glucose by an average of 9.51%, compared with prolonged sitting. Buffey stated that intermittent light-intensity walking during the day resulted in a lower glucose level of 17.01% than prolonged sitting.

He said, “This suggests that alternating prolonged sitting with standing or light-walking breaks throughout a day is beneficial to glucose levels.”

Walking is more beneficial than standing.

In February, the meta-analysis published seven studies that compared the effects of standing, walking, and sitting on blood sugar and insulin levels. The studies asked participants to either stand or walk for between two and five minutes each 20 to 30 minutes during a full day.

Buffey stated that the activity time was approximately 28 minutes, with light walking and standing breaks lasting between 2 and 5 minutes.

The analysis showed that standing was more beneficial than sitting at a desk or on a couch for blood sugar levels. However, it did not lower insulin levels.

The study found that people who took a short walk after eating had their blood sugar levels rise and fall more slowly, while their insulin levels were more stable than those who sat or stood.

Experts say it is important to keep blood sugar levels from rising as high spikes and rapid falls can increase the risk of developing diabetes and heart disease. Research has shown that blood sugar levels can spike in as little as 60 minutes after eating. It’s important to move quickly after a meal.

What does movement do? How does movement help? Muscles require glucose to function. Movement helps remove sugars from the bloodstream. This is why many runners depend on carbo-loading before a marathon or other race.

You can get more from your efforts than lower blood sugars. To meet the minimum American physical activity standards, you need to be more active: 150 minutes of moderate-intensity physical activity per week and two days of muscle-strengthening exercise.

The US Centers for Disease Control and Prevention noted that people who exercise for at least 150 minutes per week are 33% less likely to die from all causes than those who are inactive.

This means that if you move for 21.43 minutes every day, your chance of dying is reduced by one-third.

It’s well worth it, right?

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