Walking for just 2 minutes after a meal can significantly lower blood sugar levels, thereby reducing the risk of developing Type 2 diabetes.
A recent meta-analysis published in the journal Sports Medicine examined the results of 7 studies comparing the effects of sitting versus standing or walking on cardiovascular health, including insulin and blood sugar levels. Researchers found that a gentle walk after meals, lasting a minimum of 2 to 5 minutes, had a significant impact on regulating blood sugar levels.
Dr. Kershaw Patel, a preventive cardiologist at Houston Methodist Hospital, although not involved in the study, remarked: “Every little thing you do will have benefits, even if it’s just a few steps.”
Gentle Walking Reduces Blood Sugar Levels
In the 5 studies assessed in the analysis, none of the participants had prediabetes or Type 2 diabetes. The other two studies looked at individuals with and without such conditions. Participants were instructed to stand or walk for 2 to 5 minutes after each meal, which lasted 20-30 minutes throughout the day.
All 7 studies indicated that just a few minutes of gentle walking after meals was sufficient to significantly improve blood sugar levels compared to sitting at a desk or lounging on a couch. When participants walked a short distance, their blood sugar levels increased and gradually decreased.
For those with diabetes, avoiding significant fluctuations in blood sugar is crucial for managing their condition. It is also believed that spikes in blood sugar levels may contribute to the development of Type 2 diabetes.
Short gentle walks can have a remarkable effect on your blood sugar levels.
Standing also helps lower blood sugar levels, although not as effectively as gentle walking. Aidan Buffey, a PhD student at the University of Limerick in Ireland and author of the analysis, noted: “Standing only provides a small benefit. Compared to sitting or standing, walking at a light intensity is a better intervention.”
This is because gentle walking requires more active engagement of the muscles compared to standing, using the “fuel” from food at a time when there are many nutrients circulating in the blood. Jessie Inchauspé, author of the book “Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar,” stated: “Your muscles will absorb some of that excess glucose. You still have your meal as usual, but the impact on your body will be lessened.”
Walking 60 to 90 Minutes After Eating Yields the Best Results
While gentle walking at any time is beneficial for your health, a short walk within 60 to 90 minutes after a meal can be particularly effective in minimizing spikes in blood sugar levels, as this is when blood sugar tends to peak.
Ms. Inchauspé also recommends standing up to do household chores or finding other ways to move your body after meals. People can also make some dietary changes to help better control their blood sugar levels.
“Moving even a little is worthwhile and can lead to measurable changes, as these studies have shown, in your health markers,” said Dr. Euan Ashley, a cardiologist at Stanford University, who is not involved in the research.
Short Walks Are More Practical During Workdays
Mr. Buffey, whose research focuses on physical activity interventions in the workplace, notes that taking short walks of 2 to 3 minutes is more practical during work hours. He stated: “People are not going to get up and run on a treadmill or jog around the office, but they can grab a cup of coffee or even take a stroll down the hallway.”
For those working from home, he suggests taking short walks around the house between online meetings or after lunch. Mr. Buffey emphasizes that the more we normalize short walks during the workday, the more feasible they become.
If you cannot spare a few minutes for a stroll, standing can provide similar benefits as walking a short distance.
Dr. Patel points out that the benefits of physical activity are never negligible; rather, they accumulate continuously. He stated: “It’s the gradual effect of being more active, leading to better health. Every incremental step, every time you stand up, or walk briskly seems to be beneficial.”
