Diabetes is one of the most common chronic diseases, the disease is a great health and social problem. That is why prevention is so important. You don’t need to exercise intensely to lower your blood sugar and reduce your risk of diabetes, just a few minutes’ walk after a meal is enough, according to the latest research. Of course, the more we exercise, the better.
Diabetes prevention – every effort counts
The latest findings show that every effort counts, even the smallest one, so as not to fall behind in the chair. This is indicated by a meta-analysis of seven studies published by Sports Medicine. It showed that you only need to walk for two to five minutes after a meal to reduce your blood sugar levels. And a drop in glucose levels reduces the risk of type 2 diabetes.
“You just need to do something small for yourself to benefit from it, even if it is only small steps,” argues Dr. Kershaw Patel, a cardiologist at Houston Methodist Hospital, who did not participate in the study, in a statement for the New York Times.
The research was conducted among people who did not have type XNUMX diabetes or the so-called pre-diabetes (with high fasting blood sugar but not yet diabetic). They showed that even if we do not walk, but only get up from the table, we can already reduce the level of sugar in the blood.
A walk after a meal will pay off
Of course, a walk gives better results, and the more intense it is, the better. “This is because the muscles burn off the excess sugar that is released in the body after a meal,” explains Jassie Inchauspe, author of Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar.
The specialist, however, urges you to take longer walks after a meal, lasting from 60 to even 90 minutes. He argues that every physical effort helps, it can even be housework or gardening. For example, cycling is even more effective.
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However, a short walk, even a few minutes, has the advantage that it can be taken in virtually all conditions, also during work, for example in the office. Just go and make yourself a cup of coffee. For people working remotely, it is recommended to leave the house during work and take a walk, for example, around the building. And if that’s not possible, you can get up from the desk, walk around the apartment or go out to the balcony.
Author: Zbigniew Wojtasiński