Done eating? Well, it is time to get those sneakers and start walking.
According to the latest research issued in Diabetes Care, a 15-minute walk after every meal can reduce the chance of developing diabetes type 2 and decrease the blood sugar levels.
As the research says, walking every day can decrease the chance of developing the disease by more than a quarter. Additionally, such exercise can also dramatically lower the blood sugar levels
Professor Jim Mann together with his team from the University of Otago was behind the first two studies. Their goal was to explore the extent of the timing to exercise to avoid, treat, or deal with this lifelong condition.
One group of the volunteers in the research walked half an hour each day, while the other group had to take a couple more minutes (from 3,10,to 5 minutes) to finish each main meal.
As the study shows, the meal allowed the participants to decrease blood glucose levels and improve cardiovascular health significantly. Furthermore, the participants who walked immediately after eating their meals had a 12% decreased chance of postprandial glycemia.
In other words, they lowered the risk of developing cardiovascular diseases. Professor Mann stated that the main reason behind the advice to walk more often is because it can increase the overall activity of the body, without over-exhausting it.
Therefore, it is immensely important to avoid leading a sedentary lifestyle, especially if we want to avoid diabetes type 2.
The blood sugar levels are at the highest immediately after eating. And since aging puts stress on the pancreas, the release of insulin is far more difficult than it should be. As a result, blood sugar increases.
Therefore, it is important to help the pancreas stop the surge of glucose. We can achieve this by simply walking. So, no need to spend the entire day at the gym to achieve the same results. After all, we can exercise wherever we like.
Best of all, it is an effective and helpful way to control blood sugar. Plus, exercise can be extremely stressful for some people. Therefore, it is a good idea to start walking more often since it doesn’t exhaust the body the same way exercise does.
Furthermore, it is difficult for pregnant women who have or may have gestational diabetes to stay active for a longer period. So, walking is a safe way to keep the body active and healthy.
Physical Activity Benefits
Conducting a physical activity after eating can be extremely beneficial for the body. Particularly for men who consume a substantial amount of carbohydrates. They need to stay active without stressing their body.
During the follow-up assessments of the second study from the University College London, 82,000 people developed diabetes type 2 due to the lack of exercise.
According to the authors of the study, the participants who managed to achieve 150 minutes minimum of physical activity each week, managed to reduce the chance of developing the disease by 26%. But, the more active the volunteers were, the more the percentage increased.
Finally, it is crucial to stay active if you want to avoid developing this chronic condition, and we have known that for a longer time – says Dr. James Woodcock. Now, all that is left is to raise awareness and inspire people to be more active.
Heart Disease and Walking
Since heart disease is extremely common among people affected by this condition, it is necessary to encourage people to be active after a meal. However, a combination of exercise and a good lifestyle are not always enough.
Therefore, it is crucial for those with heart disease to take proper medication. Lastly, walking after eating can decrease blood sugar levels effectively, but people should also focus on eating healthy foods and taking proper medication.