How many times, after meals, have you felt so full you could barely move from the table to the sofa? That feeling of satisfaction that invites you to take an immediate break is familiar to many. After a busy day, sitting down almost seems like a natural reward. Yet, that very seemingly innocuous moment can have a less positive impact than we imagine.
You should know (but you probably already know) that this is one of the least healthy things you can do. In the hours following a meal, your body is busy managing the rise in blood sugar, and how you deal with those minutes can make a difference. Research led by scientists at Ritsumeikan University in Japan has shown that taking a walk immediately after eating could help your body better manage blood sugar.
What The Study Says
Published in PubMed Scientific Reports, the study was conducted on 12 healthy young people, six men and six women, in their 20s, who were nonsmokers and free of cardiovascular disease. The research observed three different situations: sitting immediately after ingesting glucose, walking for about 10 minutes afterward, or walking for 30 minutes starting half an hour after eating. The result was that both walks improved average blood glucose levels over the next two hours compared to resting, but the most interesting difference was in the peak blood glucose level. Those who walked for just 10 minutes immediately after ingesting glucose had a significantly lower peak blood glucose level than those who remained still.
The most interesting finding from the Japanese study, however, appears to be another: you don't necessarily need a major workout or a long walk to reap benefits. Even light physical activity (like a 10-minute walk), as long as it's done immediately after eating, can yield tangible health benefits. It might be a habit worth considering carefully, firstly because it doesn't require any particular effort and secondly because maintaining more stable blood sugar levels, avoiding spikes and sudden fluctuations, is beneficial for metabolic health.
Another important aspect concerns the postprandial phase, the period immediately after eating, when the body is busy digesting and absorbing nutrients. During this time, blood sugar levels naturally tend to rise, but if the spike is too high or too frequent, it can stress the metabolism in the long run. In short, moving after a meal, even just a short walk, helps the muscles utilize the available blood glucose more quickly, making the increase more controlled and gradual. It's a simple gesture that can make a difference during one of the most delicate moments of the day.
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