Walking After Meals: A Simple Way to Reduce the Risk of Diabetes

Diabetes affects millions of older adults in the United States. According to the American Diabetes Association, 16.5 million individuals aged 65 and older have diabetes.

Managing blood sugar levels is crucial to reducing the risk of diabetes and its complications.

When blood sugar levels remain consistently high, it can damage blood vessels, increasing the likelihood of developing diabetes.

One simple and effective way to help regulate blood sugar is by walking after meals. Why Walking After Meals Helps

After eating, blood glucose levels naturally rise.

Walking helps prevent these spikes by promoting better glucose utilization and maintaining stable insulin levels.

A study conducted by George Washington University's School of Public Health and Health Services found that short walks after meals significantly reduced blood sugar levels for up to three hours post-meal.

Interestingly, walking after dinner proved particularly beneficial since the body produces less insulin later in the day. How Long Should You Walk?

A 15-minute walk can significantly reduce blood sugar levels, but even short walks of just 2 to 5 minutes can have a meaningful impact. Research shows that walking within 60 to 90 minutes after eating is the most effective time

Additional Ways To Lower Blood Sugar

While walking is a powerful tool, combining it with other healthy habits can maximize its benefits:

• Eat a balanced diet rich in whole grains, lean proteins, and vegetables.

• Exercise regularly, incorporating both aerobic and strength-training activities.

• Manage stress through relaxation techniques like meditation or yoga.
  

Taking small, consistent steps—like walking after meals—can make a big difference in managing blood sugar levels and reducing the risk of diabetes.

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