Now you can add another reason to take a post-meal stroll – it may lower your blood sugar. That excursion doesn't need to take up a huge amount of your time either: Walking as little as two to five minutes after a meal can do the trick, according to a 2022 study in the journal Sports Medicine.
"The good news is that the efficacy of a post-meal walk happens immediately. In fact, studies have shown that a 30-minute brisk walk within 30 minutes after a meal can lower your blood sugar 50 times more than being sedentary," Canon continues.
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.
Researchers found that even these few minutes of slow walking were enough to create a drop in blood sugar levels. Specifically, walking within 60 to 90 minutes after eating (when blood sugar levels are at their peak) was associated with more gradual changes in blood sugar levels compared to sitting or standing.
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.
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.
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.
Walking at a brisk pace or moderate intensity is an aerobic exercise. When you do aerobic activities regularly over time, you can see many health benefits: Blood glucose (blood sugar) levels go down.
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.
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.
Research on the effects of walking on diabetes
Research studies have shown that walking can be beneficial in bringing down blood glucose and therefore improving diabetes control.
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.
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.
Apparently, the "what" (exercise) makes a difference, as does the "when." Getting physically active in the afternoon or evening, ideally between noon and midnight, may significantly decrease insulin resistance and may be better at helping to control blood sugar than A.M. exercise.
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.
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.
Should I walk before or after eating?” A walk, no matter when you take it, will generally lower blood sugar (glucose) levels.
Eggs, peanut butter, beans, legumes, protein smoothies, fatty fish, and nuts are all high in protein. An increase in healthy fat intake also helps in sugar detox. Healthy fats include avocado, unsweetened coconut products, grass-fed butter or ghee (unless you are lactose-intolerant), nuts, and seeds.
Frequently Asked Questions. Drinking a tall glass of water with two tablespoons of apple cider vinegar at bedtime helps with sugar control in diabetic patients.
Lemon water may not directly impact your blood sugar levels and cause it to come down, but it can surely help prevent untimely spikes.