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in collaboration with
Dr Gérald Kierzek (Medical Director of Doctissimo)
Medical validation:
August 16, 2022
According to a recent Irish study, this short digestive walk would limit the rise in blood sugar.
One in ten French people has diabetes according to the CEED (European Center for the Study of Diabetes). A real scourge, difficult to treat: insulin injections are often prescribed for life. However, a new study published in the journal Sports Medicine indicates that a simple post-meal stroll could limit the risk of type 2 diabetes.
Seven studies analyzed
For this research, the scientists performed a meta-analysis on seven different studies. These compared the effects of sitting versus standing, but also the links between post-meal physical activity and blood sugar levels.
In five of the seven studies, none of the participants had pre-diabetes or type 2 diabetes. The other two looked at people with and without diabetes.
In testing, volunteers were asked to stand or walk for two to five minutes every 20 to 30 minutes over the course of a day.
Results ? All seven studies showed that a short walk of a few minutes taken just after a meal was enough to significantly lower blood sugar – compared to sitting. Indeed, during an effort, the muscles consume more glucose.
Two to five minutes walk minimum
In addition, the greatest benefits of walking observed were obtained between 60 and 90 minutes after the meal, when the glycemic peak was reached.
The slightest effort, however, would pay off according to scientists: even a short walk of two to five minutes would have positive effects on blood sugar.
Another interesting observation: the simple fact of standing up after a meal would help to limit blood sugar.
“The standing position had a small beneficial effect that should be noted“confirmed Aidan Buffey, graduate student at the University of Limerick and author of the article.
Consult a GP online
Stay active after every meal
Following these observations, scientists recommend adopting a sports routine by moving after each meal (breakfast, lunch and dinner).
If this post-meal walk doesn’t appeal to you, a more “quiet” physical activity such as some housework or gardening also seems to be beneficial.
The essential ? Stay active during digestion, in order to avoid peaks and losses in blood sugar… and thus prevent the onset of type 2 diabetes in the long term.