Take a walk after dinner, 10 minutes can help control blood sugar

Let me first talk about the conclusion: walking after dinner can effectively help control blood sugar.

After dinner, I sit on the sofa and quickly start watching TV series!

Sometimes, I fall asleep while watching TV...

If this happens to you, either your life is too stressful or you may have concerns about your blood sugar.

So, what should we do?

Let’s go for a walk after dinner!

I'm tired after eating, wouldn't it be even more tiring to walk right away?

It is normal to think this way, but in fact, taking a walk after a meal can actually make you more energetic and help stabilize your blood sugar after a meal. Of course, this is not my opinion. A recent study in the Journal of Diabetologia explored this issue. In addition to dietary considerations, regular exercise is also a very important part of managing diabetes. Movement increases glucose consumption and increases muscle glycogen storage, which may help manage blood sugar stability in diabetes.

The new study builds on the exercise guidance given to people with diabetes and goes a step further to see whether the timing of activity has different effects on people with type 2 diabetes (hereafter referred to as T2DM). The researchers recruited 41 adults with T2DM, with an average age of 60 and an average duration of illness of 10 years. The study will randomly divide the participants into two groups to conduct a 14-day experiment. After 30 days, the participants will switch groups and conduct the experiment again. The only difference between the two groups was in the exercise prescription:

●Walk for 30 minutes a day

● Eat three meals a day, walk for 10 minutes 5 minutes after each meal

Both groups were active for 30 minutes a day, the only difference was the timing of walking. After statistical analysis, it was found that the blood sugar level of the group walking after meals was significantly lower than that of the other group. If we look at the meals in detail, the effect of walking after dinner is the most significant among the three meals. In other words, walking after dinner has the greatest effect on stabilizing blood sugar.

Would walking longer be more effective?

Since the study only looked at the results of walking for 10 minutes after cooking, there is no way to know what would happen if we concentrated the 30 minutes of activity after dinner, or walked for longer. Let us look forward to future research in this regard. Until then, whether you have diabetes or not, I think taking a walk after dinner will have positive benefits for us, not only for the body but also for the mind.

Let’s start now, go for a walk after dinner today! (Wash the dishes when you get home~)

This article is from Nutrition

※For more information, please see "Nutrition Notes"