You may have been taught that it is not advisable to exercise after meals. Quite the contrary, according to a recent study, working out a little after eating can actually be beneficial to your health. Sure, in some cases, doing a lot of exercise on a full stomach can cause nausea, cramps, bloating, reflux, sluggishness, and general malaise, according to health line. But this recent study reveals that light exercise can improve your health. Keep reading to know more.
A report published in Sports medicine reveals that there are positive effects to taking a short walk after eating. Specifically, a short two- to five-minute walk can help reduce your risk of developing diabetes, while dramatically improving your blood sugar levels.
Hartford HealthCare Medical Group endocrinologist Michael LeMay, MD, explains through Hartford Health Care, “It really doesn’t matter what the exercise is.” A bike ride, light weight lifting session, swimming, or even stretching with yoga will also work.
Related: What Walking Every Day Does to Your Body, Expert Reveals
Your blood glucose levels rise after meals. When that happens, cells in the pancreas release insulin. In accordance with kaiser permanent.
According to the study authors, muscle contractions aid in this process. Your glucose peaks between an hour and 1 1/2 hours after a meal. Doing light exercise before that jump can prevent that glucose spike (via Hartford HealthCare).
Related: Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals
Why is it so important to control blood sugar? Diabetes is a serious disease. In fact, 37 million people have diabetes in the US and 96 million have prediabetic status as of 2019 (via Hartford HealthCare). Dr. LeMay notes, “Those who optimize their blood sugar are lowering their chances of complications that lead to poor quality of life.”
It is essential for diabetics to avoid drastic fluctuations in blood sugar levels. Also, drastic changes in blood sugar levels can increase your risk of developing type 2 diabetes (through The New York Times).
This research included analysis of data from seven individual studies, in which participants walked or were asked to stand for a period of two to five minutes. They did this throughout the day every 20 minutes to half an hour. Each of the seven studies found that walking from a light intensity level for a few minutes after eating caused participants to have markedly better blood sugar, followed by a more gradual drop, compared with staying sedentary. according to The New York Times.
People who stood also experienced lower blood sugar levels, but not as much as those who walked. Aidan Buffey, another author on the paper and a graduate student at the University of Limerick in Ireland, noted when comparing sitting to standing, “Standing had a small benefit,” adding, “Light walking was a superior intervention.” “. Walking activates muscles more than standing, so walking after meals is really beneficial.
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. Read more about Alexa
