Walking is part of a lifestyle that is recorded as a groundwork of the über-sound Mediterranean eating routine. Studies have found that, the Mediterranean eating routine can reduce the risk for diabetes, high cholesterol, heart disease, stroke and some cancers.
It also strengthens bones, improves brain health, wards off dementia and depression and help with healthy weight loss. Now you can add another reason to take a post-meal stroll — it may lower your blood sugar.
That journey doesn’t have to take up a colossal measure of your time by the same token: Walking just two to five minutes after a feast or eating can get the job done, as per a recent study in the Journal Sports Medicine.
Standing after a meal can also help, but not quite so much as placing one step at a time, as per physical education and sport sciences department at the University of Limerick in Ireland.
The study further says, intermittent standing breaks throughout the day and after meals reduced glucose on average by 9.51% compared to prolonged sitting. However, intermittent light-intensity walking throughout the day saw a greater reduction of glucose by an average of 17.01% compared to prolonged sitting.
This recommends that breaking delayed sitting with standing and light-walking breaks over the course of the day is advantageous. Other than this, Standing is good, but walking is much more better, the study reveals.
The meta-analysis, published in February, broke down seven investigations looking at the effect of sitting, standing and walking on the body’s insulin and glucose levels. Individuals in the studies were asked either to stand or walk for two to five minutes every 20 to 30 minutes throughout the span of an entire day.
Between the seven reviewed studies, the total activity time throughout the observation was roughly 28 minutes with the standing and light walking breaks lasting between 2 to 5 minutes.
The Study found that, standing was better than heading straight for the desk or the couch to sit when it came to blood sugar levels, but it didn’t help lower insulin in the bloodstream.
However, if people went for a short walk after eating, their blood sugar levels rose and fell more gradually, and their insulin levels were more stable than either standing or sitting.
Keeping blood sugars from spiking is great for the body as huge spikes and quick falls can raise the risk for diabetes and coronary illness, specialists say. Studies have shown glucose levels will spike within 60 to an hour and a half subsequent to eating, so getting going not long after completing a meal is ideal.
There’s A Movement Help
Muscles need glucose to work, so development helps clear sugars from the circulatory system – – that is the motivation behind why numerous sprinters depend on carbo-stacking before a long distance race or race, for instance.
As indicated by the US Centers for Disease Control and Prevention, people who are genuinely active for around 150 minutes seven days, have a 33% lower chance of all-cause mortality than the people who are truly inactive.
This implies assuming that you get up and move for only 21.43 minutes every day of the week, you cut your risk of passing on from anything by 33%.