Those who walked also had blood sugar levels that rose and fell more gradually, which is critical for managing diabetes. Going for a walk, doing housework, or finding other ways to move your body within 60 to 90 minutes after eating could offer the best results, the study authors concluded.
Going for a short walk after eating may help control your blood sugar. “Intermittent standing breaks throughout the day and after meals reduced glucose on average by 9.51% compared to prolonged sitting.
In fact, the American Diabetes Association has gone on to say that 10 minutes of post-dinner walking can improve blood glucose levels, as compared to other times during the day. If you practice walking daily after meals, your body can also lower the risk for insulin insensitivity.
The best time for walking is 30 minutes after a meal as this helps keep your glucose from rising too high. 4 Morning exercise is also recommended, especially for people with type 1 diabetes, since it avoids the peak insulin part of the day.
Just 2 minutes of walking after eating can help blood sugar, study says. Getting up and moving after you eat -- even if it's only for two minutes -- can help control blood sugar levels, a new study says. If you can't do that, try standing. It helps, too.
Benefits of walking when you have diabetes
you can walk anywhere, any time and it's free. briskly walking can help you build stamina, burn excess calories and make your heart healthier. it can help the body to use insulin more effectively. it is easy on your joints.
Good news: Two new studies found that exercising 30 minutes a day reduces your risk of diabetes by 25 percent, and walking for 10 minutes after meals lowers your blood sugar by 22 percent.
Adrenaline Can Raise Blood Glucose (Blood Sugar) Levels
Using your muscles helps burn glucose and improves the way insulin works. That's why blood glucose levels usually come down during exercise. But you might see blood glucose go up after exercise, too.
High intensity interval training
With HIIT, you switch between short bouts of high-intensity activities and longer bouts of lower-intensity moves. You can add it to various exercises like running and cycling. If you have Type 2 diabetes, HIIT may decrease your fasting blood sugar.
Your blood sugar levels tend to spike during the morning hours. Taking a 30-minute brisk walk in the morning can help manage this increase in blood sugar levels and also help in making your cells more sensitive to the action of insulin. Staying active plays a major role in managing diabetes.
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
Try to work your way to 10,000 steps per day or at least 30 minutes a day to cut your risk of type 2 diabetes. If you have trouble walking 30 minutes at a time, try walking in smaller amounts throughout the day, such as 10 minutes in the morning, afternoon, and evenings.
Walking within 60 to 90 minutes after eating delivers the best results. Although light walking at any time is good for your health, a short walk within 60 to 90 minutes of eating a meal can be especially useful in minimizing blood sugar spikes, as that is when blood sugar levels tend to peak. Ms.
If blood sugar is not well controlled, the stress of exercise can drive blood sugar levels even higher! Do not exercise if your blood sugar is higher than 300 mg/dL. Do not exercise if you have ketones.
Caution! Very strenuous activity, heavy lifting or straining and isometric exercise. Most moderate activity such as walking, moderate lifting, weight lifting with light weights and high repetitions, stretching.
Eat more fiber
Besides helping with digestion and lowering cholesterol, fiber-rich foods contain slow-digesting carbohydrates. These carbohydrates help block elevations in blood sugar after eating because fiber takes longer to digest in your intestines. This allows a slower release of glucose into your bloodstream.
According to its proponents, you use the pinch method by holding the thumb and index finger of one hand just above the wrist of the other hand and then exerting a little bit of pressure on the wrist. Doing this will supposedly cause the release of insulin and break down glucose.
On average, walking dropped my blood sugar by approximately one mg/dl per minute. The largest drop I saw was 46 mg/dl in 20 minutes, more than two mg/dl per minute. Walking was also surprisingly effective: my blood sugar dropped in 83% of my tests.
The researchers found that when the participants walked for 10 minutes after each meal, their blood sugar levels were an average of 12% lower than when they took a single 30-minute walk each day.
Chronically elevated blood sugars can also damage nerves that tell muscles how to move. This can lead to muscle weakness. You may have difficulty walking or getting up from a chair. You may have difficulty grabbing things or carrying things with your hands.
Upsets stomach
With extensive walking after meal benefits, it may have few associated side effects experienced by some people, such as an upset stomach. However, they face similar symptoms like diarrhea, gas, and bloating. It takes place when recently eaten food moves and disturbs the ideal environment of digestion.
For people who do not experience abdominal pain, fatigue, or other discomfort when walking just after a meal, walking at a brisk speed for 30 minutes as soon as possible just after lunch and dinner leads to more weight loss than does walking for 30 minutes beginning one hour after a meal has been consumed.
Post-dinner walks can help you better digest your dinner. Going to sleep right after eating can cause various health issues. Sleeping right after eating can affect digestion and also cause unhealthy weight gain. Walking after meals, especially dinner ensures the food is digested well.
“Walking 100 steps after every meal is just inviting good digestion habits to your body,” the Ayurvedic expert said, adding that walking and running is the most beneficial way of keeping your body fit and your digestion process effective.
Lemon water may not directly impact your blood sugar levels and cause it to come down, but it can surely help prevent untimely spikes. The easy to make beverage is very low in carbohydrates and calories, and keeps you hydrated, which is very essential for diabetics to ensure.