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According to the "Verywell Health" website, blood glucose levels begin to rise after eating and may peak within 30 to 60 minutes, making walking shortly after a meal a useful option to help regulate these levels.
Physical activity helps the body's muscles use glucose as a source of energy, which contributes to reducing the amount of sugar in the bloodstream after eating.
Walking can also improve the body's sensitivity to insulin, the hormone that helps cells absorb and utilize glucose. The effect of physical activity on the body's insulin response may last for hours after the walk ends.
Research suggests that walking immediately after a meal or shortly thereafter may help limit blood sugar spikes, especially when started before levels reach their peak.
A small clinical trial conducted on healthy adults showed that walking for 10 minutes immediately after eating had a similar blood sugar-lowering effect to walking for 30 minutes about half an hour after a meal.
In another study involving elderly people with type 2 diabetes, walking for 10 minutes after each meal was associated with greater improvement in blood sugar control compared to walking for 30 minutes once a day.
These results suggest that distributing physical activity into short periods after meals may be a practical strategy, especially for those who find it difficult to set aside a long time for exercise.
If you are not used to walking regularly, it is best to start gradually, for 3 to 5 minutes daily, then increase the duration, distance, and speed according to your physical ability.
Weather conditions should also be considered, especially heat, humidity, extreme cold, and allergens. Walking can be done indoors or in a closed space when the weather is not suitable for going out.
For people over 65, balance and flexibility exercises may help reduce the risk of falling, while walking with a family member or friend can provide extra safety.
Although walking is a suitable activity for most people, some conditions require consulting a doctor before starting a new exercise program, including recovering from a heart attack, heart failure, undergoing surgery, recovering from an injury, as well as the postpartum period.
It is also advisable for people who use medications that may affect blood pressure, sugar levels, or fluid balance, such as insulin, some beta-blockers, and diuretics, to consult their doctor regarding appropriate precautions. Insulin users may need to monitor their blood sugar to avoid hypoglycemia during or after physical activity.
In the end, supporting blood sugar control does not require strenuous exercise; a short walk after dinner can be a simple step that can be incorporated into the daily routine, alongside balanced nutrition and adherence to prescribed treatment when needed.
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