Short post-meal walk may reduce risk of diabetes and heart: study
Aug 9, 2022 – Taking a short walk after eating can lower your risk type 2 diabetes and heart problems, according to Recent research was announced in sports medicine.
Researchers have found that even just 2 to 5 minutes of brisk walking after meals can lower blood sugar and insulin levels.
Blood glucose level Postprandial spikes, and the insulin produced to control them, can lead to diabetes and cardiovascular problems, the researchers explained.
“When you stand or walk, your muscles contract,” and using glucose to lower blood sugar levels, lead study author Aidan Buffey, a doctoral student in physical education and sports sciences at the University of Limerick, said: said like this. Said Times.
“if you can physical activity Usually 60-90 minutes before glucose peak [after eating]that’s when you get the advantage of not having a glucose spike,” he said.
Buffey and colleagues looked at seven studies to understand what happens when you stand or walk briefly to interrupt long periods of sitting.
In five studies, none of the participants had prediabetes or type 2 diabetes. Two of his other studies included patients with diabetes and those without diabetes. The subject was asked to stand or walk for 2-5 minutes every 20-30 minutes throughout the day.
All seven studies showed that standing after meals was better than sitting, and taking short walks had additional health benefits. did not improve insulinthose who took a short walk after eating had lower blood sugar and insulin levels. diabetes management.
Finding ways to move your body, such as walking or doing household chores, within 60 to 90 minutes after eating may have the best results, the study authors concluded.
These “short walks” can also help break up long periods of sitting at your desk during work.
“People don’t get up and run on the treadmill or run around the office,” Buffy said. Said new york times.
But making mini-walks the norm during work hours might be easy and acceptable in the office, he said.
“Even if it’s a small step, every little thing you do has its merits,” says Kershaw Patel, M.D., a cardiology prevention specialist at Houston Methodist Hospital. did.
“It’s a gradual effect of more activity, better health,” he said. ”
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