Many people choose to take a walk after a meal as a way to lose weight. However, some people believe that walking after a meal can lower blood sugar levels. Is this true? Can walking after a meal really help lower blood sugar levels?
Can walking after a meal lower blood sugar levels?
Yes, walking after a meal can lower blood sugar levels.
Walking after a meal can quickly transport glucose from the blood into the muscles and other tissues, accelerating the process of glucose oxidation and utilization. It can also reduce or eliminate insulin resistance and increase the sensitivity of various organs and tissues to insulin. This improves the ability of muscles to utilize insulin and quickly bring down elevated postprandial blood sugar levels. Therefore, walking after a meal can effectively lower blood sugar levels.
Benefits of walking after a meal for people with diabetes
Lowering blood sugar levels
Walking after a meal for people with diabetes can enhance the sensitivity of various organs to insulin and improve the muscle's ability to utilize insulin, helping to lower blood sugar levels.
Lowering triglyceride levels
Consistently walking after a meal for people with diabetes can increase fat metabolism and improve the utilization of fatty acids by muscles, helping to lower plasma and triglyceride levels. It can also contribute to weight loss and prevention of cardiovascular complications.
How long does it take to lower blood sugar levels by walking after a meal?
Walking after a meal can assist people with diabetes in lowering blood sugar levels. Therefore, people with diabetes can start walking half an hour after a meal, aiming to walk 5000 steps per day, while also adjusting their diet. Sustained commitment to these habits can help them lower blood sugar levels, keeping them within normal or near-normal range.
What types of exercise can lower blood sugar levels?
Brisk walking
Method: It is best to start walking 1-2 hours after a meal, and continue for 20-30 minutes. Aim to do this 1-2 times per day.
Brisk walking can consume glucose in the blood and regulate sugar metabolism. It also improves the body's utilization of glucose, making it effective in helping people with diabetes lower blood sugar levels.
Jogging
Method: Warm up for 5-10 minutes before jogging. It is best to jog 30 minutes to 2 hours after a meal, and continue for 20-40 minutes. In cold weather, it is advisable to carry biscuits or other snacks to prevent low blood sugar, and also to dress warmly.
Jogging can improve insulin sensitivity and enhance glucose uptake by skeletal muscles. It also helps burn excess calories, making it effective in helping people with diabetes lower blood sugar levels.
