If you have type 2 diabetes you already know, all too well, the struggle of keeping your blood sugar under control. You eat right, saying “no thanks” to some of your favorite foods. You exercise like you’re the Energizer Bunny, sweating up a storm whether you feel like it or not.
And yet your blood sugar still skyrockets after you eat. It’s maddening!
But now a new study has revealed a stunningly simple solution that could save diabetics a ton of frustration, not to mention sweat. According to a study published in the journal Diabetologia, strapping on your walking shoes and going for a stroll after meals could be all it takes to turn things around.1
A 10 minute stroll can help control blood sugar
Taking a short 10 minute walk after eating breakfast, lunch and dinner lowered folk’s post-meal (post prandial) blood sugar levels much more effectively than exercising for 30 minutes at other times of the day.
The biggest blood sugar benefits were seen after dinner, a time when we tend to eat MORE carbs and move LESS. In fact, blood sugar levels plummeted 22 percent after evening meals!
On average, blood sugar levels dropped a healthy 12 percent more for diabetics who walked after each meal, than those folks who worked out for the full 30 minutes at other times.
Take less drugs and lose weight!
The researchers from New Zealand’s University of Otago say those kinds of drops could have real world benefits. They may mean that type 2 diabetics who regularly walk after eating could end up needing less drugs to bring their blood sugar back into line.
But the potential benefits don’t end there. Taking less insulin could also mean the numbers on your bathroom scale drop too. And since many diabetics struggle with weight, that’s great news.
The results of this latest study echo earlier research, published in 2014, which found a 30 minute stroll after meals was much more effective at lowering glucose levels than sweating through a 30 minute round of table tennis, or simply resting.2
Adopting this one simple habit could finally be the key to getting your own blood sugar numbers back under control. So strap on your walking shoes and go for a stroll.
1. “Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study,” Diabetologia (2016)
2. “Exercise effects on postprandial glycemia, mood, and sympathovagal balance in type 2 diabetes,” J Am Med Dir Assoc. 2014 Apr;15(4):261-6
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