The benefits of walking after dinner for blood sugar

The benefits of walking after dinner for blood sugar

While food is essential to provide you with the energy you need, it is common to feel tired and lethargic after eating a hearty, tasty meal. Sometimes all you want to do is go out in front of Netflix with a bowl of candy, but some experts think this is the best time to go out for a short walk.

according to Study earlier this yearA light walk after a meal can stabilize insulin and blood sugar levels. Even walking for two minutes after eating has been shown to have positive effects when compared to sitting or standing after a meal.

It is important to prevent high blood sugar, even if you do not live with insulin resistance or type 2 diabetes; It can reduce the risk of diabetes and heart disease, and Studies show a rise in blood sugar within 90 minutes of eatingIt is best to start moving during this time.

Symptoms of high blood sugar

High blood sugar can be different for everyone, but common symptoms can include feeling thirsty, tired, stressed and needing to go to the toilet. If you can lower your blood sugar long after eating, you can Reducing the frequency of these symptoms and improve your energy, knowledge (thinking), athletic ability and general mood.

Don’t take our word for it though. Hear from a few of the experts we spoke to about the benefits of taking a short walk after eating.

Woman drinking water in the kitchen holding banana
Blood sugar levels can rise after eating

A 10-minute walk after eating is definitely good advice, says diabetes nutritionist Paula Chinchilla. Says Barber: “By doing this, you prevent the release of glucose after eating and help stabilize glucose levels. Many people experience high glucose after meals – often if they contain large amounts of carbohydrates or if the meal is absorbed faster.”

The benefits of walking for exactly 10 minutes

But why 10 minutes, and not, say, half an hour or even 45 minutes, especially if you’re trying to reach the 10,000-step goal?

Exercising too hard after eating can make you feel nauseous

Well, firstly, if you exhaust yourself too much, you may feel a little sick afterwards, and since you are not supposed to do any intense exercise for two hours after eating, it is best to avoid doing too much.

A short walk is more achievable

Therefore, a light walk and a short walk may be best – it is also more achievable and seems less challenging than long walks, which is good for motivation.

Doing too much can lead to low blood glucose

Chinchilla adds, “I wouldn’t do long walks or high-intensity activity (more than 10 minutes) because it could lower blood glucose for people (type 1 diabetes) who use insulin. But people who take oral medications or who People with prediabetes can benefit from walking longer distances.”

And if you can’t get away for a short walk, Chinchilla recommends: “For people around the house, you can do housekeeping tasks after meals because it also helps to have the same effect.”

Dr. Anna Forbes, an integrative physician, says: Barber: “Blood glucose (sugar) and insulin levels are important markers for heart and metabolic health. When blood glucose levels rise, this stimulates the release of insulin, a hormone that helps push glucose into cells when it’s needed. So elevated blood glucose levels lead to to elevated insulin levels.

“A lifestyle that creates a stable blood sugar balance for as much time as possible is optimal. A simple lifestyle intervention to help achieve this is to walk a short distance after a meal. Light walking allows the muscles to engage more actively and the muscles in turn absorb some of the extra glucose from the meal. , which causes blood sugar levels to drop after eating. The result is that instead of a sharp rise and ‘collapse’ in blood sugar levels, they will gradually rise and fall – and that’s easier for the body to deal with.”

Like a chinchilla, Forbes says you shouldn’t overdo it after eating.

She says, “Standing up after eating has its benefits as well, but it’s not as important as walking because of the increased muscle use. It’s important to note, however, that brisk walking or exercise immediately after eating is not recommended as this can interfere with digestion, hence we say We need to ‘rest and digest’. Walking should ideally be within an hour and a half of eating to reap the benefits for your blood sugar level. Research suggests that the optimal duration of walking after a meal is 10-15 minutes, but even a few minutes gives significant benefit.”

We also recommend 30 to 45 minutes of exercise a day, walking after every meal (i.e. 15 minutes three times a day) can help meet our cardio goals and have the added benefit of lowering blood sugar.

If you supplement it with muscle exercises two days a week, then there he is You have an active lifestyle that will help you stay fit and increase your strength.

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