Research Shows Short Walking Breaks May Help Control Blood Sugar After Meals

Blood sugar naturally rises when you eat, but frequent or especially high spikes can damage blood vessels and increase the risk of or worsen diabetes. Now, a new review suggests a potential strategy for blunting those post-meal spikes: taking short walks.

The analysis of more than 30 studies found that just a few minutes of movement—particularly walking—throughout the day were linked to smaller post-meal sugar increases.¹

The finding suggests that periodic movements done regularly—not just immediately after eating, as other research has shown—may help keep blood sugar levels low.

Short Walks Linked With Lower Post-Meal Blood Sugar Levels

For the new research, which was published in the journal Complementary Therapies in Medicine, scientists analyzed 31 studies including 573 adults. Some participants were healthy, while others had metabolic abnormalities like type 2 diabetes or prediabetes.

All of the studies examined blood sugar response to “short bout accumulated exercise,” defined as single bursts of activity of any form or intensity lasting 10 minutes or less, performed at least twice a day and spaced at least 30 minutes apart. The movements included walking, cycling, arm exercises, tai chi, yoga, and resistance activities like heel raises.

After analysis, the researchers found that, compared with uninterrupted sitting, taking short movement breaks was linked to lower post-meal glucose and insulin responses. People who got up and moved at least every 30 minutes, and people who walked, appeared to see the most benefit.

On the other hand, merely standing every hour or so was not associated with blood sugar benefits.

The findings are consistent with the broader body of research, said Brad Thrasher, DO, the director of the Christensen Family Sports & Activity program at the Wendy Novak Diabetes Institute. For example, a 2022 meta-analysis similarly suggested that brief bouts of exercise could improve glucose levels.²

These results also make sense from a physiological standpoint, according to Erin Palinski-Wade, RD, CDCE, a registered dietitian who specializes in diabetes.

When you move your body throughout the day, even briefly, your muscles can more easily pull sugar out of your bloodstream, Palinski-Wade explained. And the more you perform these small bursts of activities, the greater the potential benefit for blood glucose regulation.

“That’s why frequent, small movement breaks can be more effective for blood sugar than one long workout followed by hours of sitting,” she told HEALTH.

How Often Should You Move?

While the research found that people who moved every 30 minutes had more positive blood sugar outcomes, that doesn’t necessarily mean that will work best for everyone.

Still, the finding aligns with existing recommendations from the American Diabetes Association, which suggests interrupting long periods of sitting at least every 30 minutes to help regulate glucose levels, noted Rachel Pessah-Pollack, MD, a clinical professor of medicine at NYU Langone Health’s Holman Division of Endocrinology, Diabetes & Metabolism.³

Beyond moving throughout the day, Palinski-Wade suggested making it a priority to do an exercise “snack” within 30 minutes of eating, which may be even better for regulating blood sugar. Indeed, one study found that people with diabetes who walked immediately after meals had better blood sugar management than those who walked at other times.⁴

And while walking may offer meaningful benefits for blood sugar levels, that doesn’t mean you can’t mix up your movements. According to Palinski-Wade, just one to five minutes of movement—whether climbing stairs, doing squats, or, if you’re pressed for time, marching in place while your coffee brews—may have a positive effect.

Who May Benefit Most From This Habit?

Anyone who sits for prolonged periods can benefit from regular movement breaks, Thrasher said.

That said, people with impaired blood sugar regulation, such as those with insulin resistance, prediabetes, or type 2 diabetes may see more pronounced improvements “because their bodies have a harder time using insulin effectively,” Palinski-Wade explained.

Regardless of who’s trying it, experts agreed that, ultimately, a short walk isn’t a replacement for other diabetes management strategies, such as meeting exercise recommendations, having a healthy diet, or taking prescribed medications. But it’s a simple, accessible habit that may contribute to better metabolic health.

Source: Health

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