Regular exercise is important for health. When it comes to blood sugar levels, just a few minutes’ walk can be effective, according to a study. Especially after a meal. More scientific evidence confirms that the digestive walk should not be underestimated for its benefits for energy metabolism.
It is now widely known that regular exercise and sport are associated with numerous health benefits. Among other things, sport has a positive effect on our blood values: blood fat, blood pressure and, above all, the glucose content in the blood are reduced. You don’t always have to exhaust yourself. Studies show that even a short walk is enough to lower blood sugar levels – especially after eating. FITBOOK takes a look at the study situation.
High blood sugar can make you sick
When we eat a high-carb meal and then stop moving, our blood sugar levels spike and stay high for hours. It’s unhealthy in the long run. Elevated blood sugar levels cause long-term damage – nerves, blood vessels and a variety of organs. In the worst case, the constantly high blood sugar can lead to insulin resistance, which can lead to diabetes.1
In addition to healthy eating and discarding unfavorable lifestyle factors such as B. Smoking, exercise can help lower blood sugar levels in the long term. Sport transports the sugar in our blood to our body cells. Exercise is therefore indispensable for people with a genetic predisposition to high blood sugar, for prediabetics and people with diabetes.2 Surprising: A study shows that even a few minutes of walking have a positive effect on blood sugar levels. Further studies show: Ideally, you should exercise after eating to maximize the effect.
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Positive effects can be seen from just 2 minutes of walking a day
A British research team evaluated seven studies that looked at the effect of different activity levels on blood sugar levels after meals (postprandial glucose). Most of the subjects were overweight adults. The extent and frequency of movement during the day varied greatly. Some subjects moved every 20 minutes, others every 60 minutes. Some subjects walked for just two minutes, others 30 minutes. While some exercised a total of 28 minutes a day, others moved up to 2 hours and 50 minutes. The type of movement also differed: there were study groups that interrupted sedentary phases by getting up while others went for a walk.
The researchers’ analysis found that both standing and walking reduced mealtime-induced blood sugar levels compared to sitting. However, light walking – even if it was only two minutes – showed the greatest effect.3
Walking after a meal improves blood sugar levels in seniors
A study by the American Diabetes Association also found that walking after eating can have a positive effect on blood sugar levels. Researchers examined seniors with prediabetes – the preliminary stage of type 2 diabetes. The result was that walking was able to effectively lower blood sugar levels. The older people were sent on three 15-minute walks after the meal. Compared to the other two groups of subjects, who exercised for 45 minutes at a time or did not exercise at all, the blood sugar levels in the first group improved significantly after eating. 4
Also interesting: Why the blood sugar level can rise during sport
Diabetics also benefit from going for a walk after eating
Even in type 2 diabetics, a study found that walking after eating lowers blood sugar levels. In the course of the study, the diabetics were asked to walk either 10 minutes after each meal or once a day for 30 minutes. Blood sugar levels in diabetics who walked after meals were much lower than those who walked 30 minutes straight during the day.5
The timing of the movement is important
Timing post-meal exercise isn’t all that important, as a 2018 University of Chicago-funded study found: Subjects, all healthy young adults, were asked to eat 50 grams of carbohydrates and then either do nothing or exercise 15 minutes or 45 minutes after eating, swing on the ergometer for 10 to 15 minutes without setting the resistance.
The results show that the blood sugar level was lowest in subjects who exercised 45 minutes after eating, ie it was able to be reduced the most. Blood sugar levels were about the same in test subjects who had moved 15 minutes after eating or not at all.
These results can be explained by the fact that it takes about 30 minutes for blood sugar levels to rise fully after eating. So it seems most effective to wait half an hour before going for a walk after eating. This is when the blood sugar level is at its highest and can be lowered again with moderate exercise.6
Also interesting: going for a walk with a specific goal is even healthier than without
Bottom line: exercise is good, exercise after eating is even better
The walk after a meal can offer numerous benefits: In addition to the blood sugar-lowering effect, the short walk around the block is also good for the heart, digestion and weight loss.
In any case, it is worth considering integrating the digestive walk into your everyday routine. If you want to get the most out of the walk, it’s best to wait 30 minutes until after you’ve eaten. Then the blood sugar level has risen fully and walking can lower it most effectively.