The CDC warns that more than one in three adults in the U.S. lives with prediabetes, and eight out of 10 prediabetics are unaware of their condition. Luckily, experts advise on measures one can take that may help reverse the course, cut your diabetes risk, and significantly benefit your heart.
Read on to learn what to do after eating to reduce diabetes risk.
Consider Walking After Your Meals
New research published in Sports Medicine observed that walking after eating significantly lowered diabetes risk due to reduced insulin and blood sugar levels. The participants were a mixture of people without prediabetes or diabetes and with diabetes.
They were asked to stand, sit, or walk at various times during the day. The researchers found that participants who walked or stood following a meal had more gradual variations in their blood sugar levels instead of sudden spikes. Taking a walk was especially advantageous when partakers walked between 60 to 90 minutes following a meal. This is the time frame when blood sugar levels usually peak.
How Long Should You Walk For?
Previous research established that walking for at least 15 minutes positively impacted diabetes risk and management. However, the Sports Medicine analysis observed that just a two-minute walk offers many of the same benefits as a long walk.
Lower Diabetic Risk by Walking Off Your Meals
To significantly lower your diabetic risk, consider walking within 60 to 90 minutes after meals. It doesn’t need to be a long walk. A moderate stroll around your office or home for at least two minutes offers the same benefits as a lengthier walk or more vigorous exercise.