Unlocking the Health Benefits: Walking After a Meal for Blood Sugar Regulation and Heart Health

2023-10-25 12:56:07

Regulates blood sugar and is beneficial for heart health

Entered 2023.10.25 21:55 Views 0 Entered 2023.10.25 21:55 Modified 2023.10.25 21:42 Views 0

Walking is one of the exercises that puts less strain on the body, does not require special equipment, and is easier to do than other exercises if you put your mind to it. Walking is good at any time, but light walking following a meal is also beneficial to your health in many ways. [사진=게티이미지뱅크]Walking is one of the exercises that puts less strain on the body, does not require special equipment, and is easier to do than other exercises if you put your mind to it. Walking is good at any time, but light walking following a meal is also beneficial to your health in many ways. Let’s find out why walking following a meal is good for your health through information introduced by ‘GoodRx’, an American drug price information service company.

aids digestion

Walking following a meal can help with digestion. In fact, there are studies that show that walking following a meal speeds up digestion. Additionally, a study of adults who experienced symptoms of abdominal bloating showed that participants’ gastrointestinal problems such as belching, intestinal gas, and bloating decreased following 4 weeks of walking 10 to 15 minutes following meals. Walking following a meal was more effective than medication to aid digestion.

However, be careful if you do high-intensity exercise, such as power walking or running, following a meal, as problems such as nausea or diarrhea may occur.

Regulate blood sugar

One of the biggest benefits of walking following a meal is that it has the effect of lowering blood sugar. After a meal, blood sugar levels rise but usually return to the normal range within 2 hours. According to one study, just walking lightly for 2 to 5 minutes following a meal improved blood sugar levels. Walking lightly was more effective than simply standing up. The reason appears to be that walking activates more muscles. Muscles use recently eaten food as energy, burning glucose in the process and using it as fuel for movement. There are also research results showing that blood sugar levels were lowered in type 2 diabetes patients who took a walk following a meal.

Beneficial for heart health

Walking is good for heart health in many ways. It improves blood circulation, lowers blood pressure, and reduces the risk of heart disease. One study found that walking three times for 10 minutes each day lowered blood pressure in young men at risk for high blood pressure. This means that walking following every meal can help control blood pressure.

Another study showed that taking several short walks each day lowered postprandial triglycerides in inactive older women. Neutral fat is secreted from adipose tissue in the body and used as an energy source, and its blood concentration increases mainly when unnecessary energy is converted to fat following a meal. An increase in triglycerides in the blood can increase the risk of heart attack or stroke.

Helps with weight management

Walking can help with healthy weight loss and management. Although there is no clear evidence that walking following a meal burns more calories, some research suggests that taking several short walks rather than one long walk may help with weight loss. Adding power walking or fast interval walking can help you burn more calories and increase the intensity of your workout.

How far should I walk?

There are no rules regarding how much you should walk following a meal. However, studies have shown that walking 10 to 15 minutes following each meal appears to be enough to improve your health. A recently published review found that walking just 4,000 steps a day reduced the risk of death from all causes.

You don’t have to do all the steps at once. Considering the pace at which people typically walk, start with a goal of walking 2,000 steps, or 15 minutes, following each meal. If it’s your first time, you can start shorter, like 5 to 10 minutes. Then slowly increase the time as your fitness improves. Try increasing your walking time by 5 minutes each week until you can walk 20 to 30 minutes at a time. If your physical strength supports it, you can walk longer, add power walking at intervals, or walk uphill.

Try to move within 60 minutes of finishing your meal. If you have eaten a large meal or are doing a more strenuous walk, you may need up to 90 minutes.

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