Just 10 minutes of walking after each meal can significantly improve your health, particularly when done after dark, according to recent research. This simple habit helps manage blood sugar levels, preventing sharp spikes that increase the risk of type 2 diabetes, cardiovascular disease, and daily fatigue or productivity slumps.
Scientific studies consistently show that walking after eating is an effective way to reduce post-meal blood sugar surges. Experts recommend a 10-minute walk within an hour of finishing your meal. UCLA Health highlights that walking even for five minutes between 60 and 90 minutes post-meal can smooth out blood sugar fluctuations.
Research involving people with and without diabetes, including prediabetics, confirms the benefits of post-meal walks for blood sugar regulation. While standing after meals offers some advantages, walking provides far greater improvements.
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A University of Otago study published in Diabetologia focused on participants with diabetes and found that splitting exercise into three 10-minute walks around mealtimes was up to 22% more effective in controlling blood sugar than a single 30-minute daily session. Evening walks were particularly beneficial, likely because dinner often contains more carbohydrates.
Researchers suggest that the success of three short walks stems from higher adherence compared to longer exercise sessions. Additionally, short walks promote greater overall daily activity, further aiding blood sugar management. The study emphasized that the timing of activity after meals plays a critical role in these benefits.
While walking is a powerful tool for controlling blood sugar, it should complement a balanced diet and stress management, both essential to maintaining healthy glucose levels and overall metabolic health.