A study finds that taking a 10-minute walk after a main meal resulted in lower blood glucose levels. The shorter, more frequent walks immediately after meals reduced blood glucose by around 12% compared to a single 30-minute walk each day for people with type 2 diabetes. The greatest benefit, a 22% reduction, was observed after the evening meal, when carbohydrate consumption was high and participants tended to be less active.
Participants included adults with type 2 diabetes from 18 to 75 years old, with an average age of 60. They were randomly assigned to one of two groups: a 30-minute walk each day or a 10-minute walk following each main meal. The participants stayed in their assigned group for 14 days, followed by a 30-day break. Then they switched groups. An exercise monitor device collected information on the adults’ physical activity during the study. Before and after each 14-day intervention, a fasting blood sample was drawn, and body measurements were taken.
Researchers say the simple practice of a 10-minute walk after each meal could help lower the need for mealtime insulin injections. However, study authors would like to do further studies to see if the benefits are long-term and to see if this exercise practice would lower the risk of getting diabetes in the first place.
Source:
Reynolds A, Mann J, Williams S, Venn B. Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia, 2016: doi:10.1007/s00125-016-4085-2.
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