Can an after-dinner walk lower your blood sugar?
I grew up taking after-dinner walks with my mom in the evenings and have carried on the practice as an adult walking my dog. It’s always been a nice way to socialize with a friend on the phone or exercise my dog, but I also notice how much better I feel afterward - my stomach is settled and my mood is much calmer. The other great thing? After-meal walks can also have a positive effect on your blood-sugar levels.
Take a Walk After Meals to Lower Blood Sugar Levels
Walking after meals can have significant benefits for managing blood sugar levels, as highlighted by a study published in the journal Diabetes Care. The research shows that a short, light walk after eating can be particularly effective in reducing post-meal blood glucose levels. This is especially important for individuals with or at risk of type 2 diabetes.
How Long Should You Walk?
The study found that even brief walks of about 10 to 15 minutes after meals can lower blood sugar spikes. Walking helps to activate the muscles, which in turn aids in the uptake of glucose from the bloodstream. This means that instead of sitting down after a meal, getting up and moving around can help your body process the sugar more efficiently, preventing the sharp increases that are harmful over time.
When Should You Walk?
For the best results, it’s important to start your walk immediately after eating. The study emphasizes that timing plays a crucial role in maximizing the benefits. Walking as soon as you finish your meal helps to counteract the initial rise in blood sugar levels, which typically occurs within the first 60 to 90 minutes after eating. By moving right away, you help your body manage glucose more effectively, making this simple habit an easy and practical way to support better metabolic health.
Additionally, the researchers noted that walking after meals is more beneficial in managing blood sugar than taking a single longer walk at another time of the day. This small but impactful change in daily routine can make a meaningful difference in maintaining healthy blood sugar levels, making it an easy and practical strategy for better metabolic health.
Make It A Habit (or a Family Affair)
Could you do an after-dinner walk a few nights this week? Remember, even just 10 minutes is enough. If you’re a parent, this is a great way to get some energy out of the kids before bedtime. They can walk, ride bikes, or scooter alongside (or ahead of) you. It’s a great way to spend some time with your loved ones, away from screens.
By incorporating a post-meal walk into your daily routine, you can take a proactive step toward managing your blood sugar, improving your overall health, and reducing the risk of developing type 2 diabetes.