Because glucose increases to its maximum at 30–60 minutes after a meal, walking must be started before the glucose level reaches a maximum, because once insulin is secreted it will play a role as an obesity hormone. It can be assumed that starting walking as soon as possible seems to be optimal to control BS levels.
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.
Research suggests that a short walk after eating helps manage a person's blood glucose, or blood sugar, levels. Moderate daily exercise can also reduce gas and bloating, improve sleep, and boost heart health.
Avoid an Empty Stomach
You should have at least a light snack before morning exercise as your body has been fasting all night. Even if you are a person who normally skips breakfast, a small amount of nutrition can help to fuel your walk and provide you with energy.
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.
Turns out, walking shortly after a meal can speed up your metabolism, aid digestion, and help you lose weight.
“It doesn't make a difference if you eat 15 minutes afterwards of up to three hours following your walk. It's just within that time that is recommended after you exercise.”
Exercising on an empty stomach helped people to burn about 70% more fat than those who exercised two hours after eating, a study found.
# It regulates blood sugar
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.
Experts believe that walking at least 100 steps after eating your dinner / lunch improves your overall wellbeing. This includes proper digestion, burning calories, better control of blood sugar levels and triglycerides in the body.
Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout.
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Exercise is certainly an important one. Exercising after a meal may help prevent glucose levels from going too high after ingesting food. On the other hand, exercising before a meal increases the amount of fat you break down in your body and may alter how your metabolism responds to food consumption later in the day.
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.
Water is the best drink to satisfy thirst and replace fluid lost during exercise. Drink water before you start exercising, too. Water boasts a huge list of benefits. It's natural, free, readily available, contains no kilojoules, and contains fluoride, which is good for your teeth.
Drawbacks of Morning Exercise
And there are other drawbacks to walking in the morning. Body temperature is at its lowest one to three hours before awakening, making the morning a time of naturally lower energy and blood flow. Cold, stiff muscles may be more prone to injury.
Which time is best for walking? A. Early mornings are best for walking. 5 AM to 7 AM is the best time for any exercise, including walking.
And most experts will agree that adding between 20 and 30 minutes of exercise to your daily routine is a good place to start. The best part about walking for about 20 minutes a day is that it's an attainable goal.
Exercise like walking also increases insulin sensitivity, which means it allows the body to use glucose more effectively, thus lowering blood sugar levels." For the biggest health benefits, aim to walk within 60 to 90 minutes after you finish a meal; this is when blood sugar levels tend to peak, Cardel says.
Yes! As long as you're burning more calories than you're consuming, a 20-minute walk can help boost calories burned, jump-start weight loss and meet your minimum recommended physical activity. But longer or faster walks will help you reap even more weight-loss benefits.