Got diabetes? Elevated HbA1C? Are you tracking your glucose and seeing a spike after meals that you’d like to improve?
It turns out a quick walk after a meal — even for two to five minutes — can reduce your blood sugar and insulin levels. This was a study published in Sports Medicine 2023. They found that physical activity before the glucose peak (which occurs 60-90 minutes after eating) is when you obtain the best benefits.
They reviewed 7 studies to see the benefits of standing or walking to interrupt prolonged sitting:
- In five of these studies, none of the participants had pre-diabetes or diabetes. The other two participants did.
- Participants were asked to either stand or walk for 2-5 minutes every 30 minutes over the course of a full day.
Findings? All studies showed that standing after a meal is better than sitting, and taking a short walk offered better health benefits.
- Those who stood improved their blood sugar level, but not insulin.
- Those who walked improved blood sugar and insulin levels.
- The glucose rise and fall was more gentle for those walking.
They also stated housework or other ways to move your body could also be effective. Again, do it within that 60-90 minute window after eating. “Each small thing you do will have benefits, even if it is a small step.”
Lower blood sugar, less insulin resistance, less diabetes risk? These are good for your whole body.
What can Biohackr Health do?
We can test your insulin and HbA1C (a test which shows your average blood glucose over the past 3 months to determine your diabetes risk). Many of our anti-aging and healthspan treatments like NAD, or weight treatments such as metformin and semaglutide, can affect your blood sugar levels, insulin resistance, and diabetes risk. We arrange cardiac calcium scans to see if you have any buildup already.
This is an area where you can have a great effect on your health. Elevated blood glucose and insulin resistance lead to damage throughout the body. It not only increases risk of high blood pressure, heart disease, and neuropathy, but it may also contribute to cancer risk.
