For centuries, the Mediterranean lifestyle has included post meal walks as a means of socializing and promoting well-being. Let’s explore more about it!
Recent studies have showcased the myriad benefits of the Mediterranean diet, including its potential to reduce the risk of various health issues. Now, a 2022 study published in the journal Sports Medicine reveals yet another reason to embrace this tradition: walking for just two to five minutes after a meal can effectively lower blood sugar levels.
The Study’s Findings
Aidan Buffey, a doctoral student at the University of Limerick in Ireland and coauthor of the study, explains that intermittent standing and light-intensity walking breaks throughout the day can significantly reduce glucose levels when compared to prolonged sitting.
Standing after a meal offers some benefit, with an average glucose reduction of 9.51%. However, intermittent light-intensity walking proves even more advantageous, resulting in an average glucose reduction of 17.01%.
This indicates that breaking prolonged sitting with short walks throughout the day can be especially beneficial for glucose control.
The Meta-Analysis
The study involved a meta-analysis of seven research studies examining the effects of sitting, standing, and walking on insulin and blood sugar levels.
Participants in these studies were asked to stand or walk for two to five minutes every 20 to 30 minutes throughout the day. The cumulative time spent in physical activity was approximately 28 minutes, comprising standing and light walking breaks.
Benefits of Post Meal Walking:
- Gradual Blood Sugar Regulation: One of the key findings was that taking a short walk after eating leads to a gradual rise and fall in blood sugar levels. This results in more stable insulin levels compared to simply standing or sitting after a meal.
- Reducing Risk Factors: Maintaining stable blood sugar levels is essential for reducing the risk of diabetes and heart disease, as large spikes and rapid falls in blood sugar can contribute to these health issues.
The Science Behind Movement:
To understand why movement is effective in controlling blood sugar levels, it’s important to note that muscles require glucose for energy. Physical activity helps remove excess sugars from the bloodstream, making it a valuable strategy for managing blood sugar.
Physical Activity Guidelines
For those seeking to reap additional health benefits beyond blood sugar control, the U.S. Centers for Disease Control and Prevention recommends meeting the minimum physical activity standards.
This includes 150 minutes of moderate-intensity physical activity each week, coupled with two days of muscle-strengthening exercises. These guidelines are associated with a 33% lower risk of all-cause mortality compared to a sedentary lifestyle.
Incorporating a short walk into one’s routine after meals not only aligns with Mediterranean traditions but also offers substantial health advantages.
By regulating blood sugar levels and promoting overall well-being, post-meal walking is a simple yet powerful practice that can benefit everyone.
Embracing this healthy habit for just a few minutes each day may significantly reduce the risk of various health conditions, making it a valuable addition to one’s daily routine.
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