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A 10-minute walk post-meal can help in blood sugar management
Led by Kaito Hashimoto along with six of his colleagues, the study titled 'Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels' examined 12 healthy young adults, six males and six females, and placed them in three conditions:
Control condition (rest): Participants sat and rested after consuming 75 grams of a glucose (sugar) solution.
10-minute Walk Condition: Participants walked on a treadmill for 10 minutes immediately after drinking the glucose solution.
30-minute Walk Condition: Participants sat for 30 minutes after drinking the glucose solution and then walked on a treadmill for 30 minutes.
The study revealed that the 10-minute walk was just as effective as the 30-minute walk, given that there was no significant difference in overall blood sugar control between the two conditions.
It also showed that the 10-minute immediate walk and walking 30 minutes after eating both lowered overall blood sugar levels in a span of two hours compared to just sitting post-meal.
The study did acknowledge that the results are limited to healthy young adults, so further studies are encouraged to see if the same benefits apply to older adults, pregnant women, and people with metabolic issues like diabetes.
The study also presents the 10-minute walking session as a practical solution for busy individuals looking to prevent hyperglycemia, especially those at risk of diabetes.
Hyperglycemia, also known as high blood sugar, 'happens when there's too much sugar (glucose) in your blood' and is common in people who have diabetes, according to the Cleveland Clinic.
These findings are particularly relevant nowadays, given the alarmingly rising cases of diabetes worldwide.
A 2024 report said more than 800 million adults have diabetes globally, a chronic metabolic disease involving blood sugar levels, which can damage the heart, blood vessels, nerves, and other organs if untreated.
For more health and wellness tips and educational reads, subscribe to GMA News Online's weekly newsletter, The Boost.
Here's the link in case you want to read the study published in Scientific Reports.— LA, GMA Integrated News
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You have to understand these four domains build on each other. So, if you're physically exhausted, and you're not doing the basics around keeping this up, remember your brain sits on your body. It's all connected, and you've gotta keep that in place. So, knowing what the signs are of physical stress is [important]. And then emotional stress is really is the other critical thing is. What's moving off of my center? What frustrates me? What really triggers me? And is that real or not? Is that an old pattern, you know, and like, really on figuring out um that kind of stress. That frees you up to be sort of more leaning into your purpose and mentally more mentally clear and able to focus. So they do build on each other. But going back to overstimulation — for many people, stress enters because they struggle with boundaries. They struggle with these devices. They struggle with setting boundaries with others, you know, and so they let too much in. And it's not their fault. It's the way society has sort of programmed and takes control of us through algorithms and things like that, So it's much harder than it ever was to create the boundaries. Whereas before societies, we were the healthiest we used used to be. I wake up and I'm living in a healthy boundary environment. I don't have to work it so hard, you know. But now we've created a lot more complexity, and with that comes a lot more choices. When I have more choices, I use more energy, you know, from the part of the brain that has to think. So limiting that, limiting the inputs could be very helpful. um if if we can. — GMA Integrated News
