LONDON: For generations, the people of the Mediterranean region have embraced a unique post-meal tradition – taking a leisurely stroll under the sun, connecting with neighbors, and fostering social interactions. This cultural practice of walking is deeply embedded in their lifestyle and is a fundamental aspect of the renowned Mediterranean diet, celebrated for its health benefits.
The Mediterranean diet has long been associated with numerous health advantages, including a reduced risk of diabetes, high cholesterol, heart disease, stroke, and some forms of cancer. Moreover, it promotes stronger bones, enhanced brain health, prevents dementia and depression, and assists in achieving and maintaining a healthy weight.
Now, there’s another compelling reason to consider incorporating a brief post-meal walk into your daily routine – it has the potential to help regulate blood sugar levels. The simplicity of this practice is astonishing: a mere two to five-minute stroll following a meal can yield significant benefits, as revealed by a 2022 study published in the journal Sports Medicine.
While just standing up after eating can be beneficial, walking offers even greater advantages. According to Aidan Buffey, a coauthor of the study and a doctoral student at the University of Limerick in Ireland, “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.” Buffey emphasized, “This suggests that breaking prolonged sitting with standing and light-walking breaks throughout the day is beneficial for glucose levels.”
Significant Relationship Between Walking and Blood Sugar Level
The meta-analysis, conducted in February 2022, scrutinized seven studies exploring the effects of sitting, standing, and walking on insulin and blood sugar levels in the body. Participants were encouraged to stand or walk for two to five minutes every 20 to 30 minutes throughout the day. Buffey noted, “Between the seven reviewed research studies, the total activity time during the observation was approximately 28 minutes with the standing and light walking breaks lasting between 2 to 5 minutes.”
While standing was found to be better than immediate sitting in regulating blood sugar levels, it did not significantly affect insulin levels. In contrast, a short walk after eating resulted in a more gradual rise and fall in blood sugar levels and better stabilization of insulin levels compared to standing or sitting.
Maintaining stable blood sugar levels is crucial for overall health, as abrupt fluctuations can increase the risk of diabetes and heart disease. Studies suggest that blood sugar levels tend to spike within 60 to 90 minutes after a meal, underscoring the importance of engaging in physical activity shortly after eating to mitigate these spikes.
So, how does this simple act of walking achieve such benefits? Muscles require glucose for energy, and physical activity helps remove excess sugars from the bloodstream. This is why many athletes rely on carbohydrate loading before events like marathons or races.
For those seeking more extensive health benefits, it is advisable to meet the minimum physical activity standards recommended by health experts: 150 minutes of moderate-intensity physical activity per week, along with two days of muscle-strengthening exercises. The US Centers for Disease Control and Prevention stresses that individuals who meet these guidelines have a 33% lower risk of all-cause mortality compared to those who are physically inactive.
In essence, dedicating roughly 21.43 minutes per day to physical activity can reduce the risk of mortality from any cause by a significant one-third. It’s a small effort with monumental rewards for overall health and well-being.
