A 10-minute walk after breakfast can help reduce blood sugar. Experts in this field emphasize that just a few minutes of movement can have positive effects on our blood sugar levels.
The Impact of Walking on Blood Sugar
After consuming food, especially meals containing carbohydrates, blood sugar naturally increases. The intensity of this increase depends on various factors such as the composition of the food and the level of physical activity. Walking causes muscles to require more glucose, which helps consume some of the sugar present in the blood. Therefore, walking after meals can help reduce blood sugar spikes.
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Study Results and the Importance of Continuity
In one study, participants either walked for 10 minutes immediately after consuming 75 grams of glucose or sat for 30 minutes and then walked for 30 minutes. The results showed that a 10-minute walk immediately after a glucose-containing meal led to a lower peak and average blood sugar. These findings emphasize the importance of the timing of physical activity and indicate that long workouts are not necessary to benefit from physical activity.
Insulin, a hormone that helps transfer glucose from the blood to the cells, may not function well in individuals with type 2 diabetes. Regular physical activity can help improve cell sensitivity to insulin and allow the body to use glucose more effectively for energy.
For maximum benefit, a 10-minute walk should become part of the daily routine. Additionally, the composition of breakfast is also important. Experts recommend consuming a breakfast that includes protein, fiber, and complex carbohydrates to help improve blood sugar control.
To increase daily activity, other small habits such as walking while talking on the phone or getting up from your seat throughout the day are also suggested. These activities can help increase daily movement even if you don't have the opportunity to go to the gym.
In conclusion, starting a beneficial habit does not require major changes. Just a 10-minute walk after breakfast can be a simple step to increase movement and help control blood sugar. With daily repetition, this small habit gains more value.
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