It takes ten minutes of walking after each meal to contain the glycemic spike and lower blood glucose levels
A new study has shown that even ten minutes of walking after each meal are enough to contain the glycemic spike and lower blood glucose levels, thus preventing the onset of metabolic diseases such as diabetes.
We all know that walking is good for your health but a new study reveals that the benefits of a walk (even a short one) are greater if it is taken after meals. In fact, if we walk right after eating, our body will better manage the glycemic peak resulting from food intake, which can drop by up to 50% even with a simple 10-minute walk after breakfast or dinner, according to experts. .
The walk does not have to be brisk or strenuous, on the contrary: remember that doing strenuous physical activity immediately after eating can be counterproductive and lead to unpleasant consequences for our health. To keep the blood glucose level low, just a pleasant walk, perhaps in the company of your dog. Incorporate into your daily routine 10 minute walk after meals, especially if abundant, it is really beneficial and prevents the risk of incurring diseases such as diabetes.
The study involved all people over the age of 60 who lead a sedentary, non-smoking lifestyle, with a body mass index below 35 kg m − 2 and with a blood glucose concentration between 105 and 125. mg dL − 1, and compared the effectiveness of three walks taken after meals versus a single walk once a day on 24-hour blood glucose control.
Participants completed three randomly assigned exercise protocols over a four-week period: some walked briskly for 15 or 45 minutes after each meal, others only did the same activity at 10:30, and others still only at 16:30. At the same time, the concentrations of glucose present in the blood of all participants. It was found that both the morning walk and that taken after meals significantly improved glycemic control over the 24 hours. Furthermore, walking after meals was significantly more effective than walking 45 minutes only in the morning or only in the afternoon in lowering glucose levels in the 3 hours following the meal.
Credits: American Diabetes Association
These results are particularly encouraging especially for older people, who need very little physical effort to keep their blood glucose levels under control and enjoy better health.
Credits: American Diabetes Association
Fonte: American Diabetes Association
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