Walking - Yet another way to improve blood sugar

You’ve probably heard a little bit about insulin resistance and the myriad of issues that stem from it by now (if not, start here) and you’ve decided to take some action to improve your insulin sensitivity and blood glucose.  Perhaps you’re pre-diabetic, have a diabetic relative or just want to optimise as many aspects of yourself that you know how (I fall into the latter two categories).

Maybe you’re strapped for cash or time and now isn’t the right time to commit to changing your diet and cooking.  Perhaps you’re confused about which supplements and herbs to take, or what even to avoid.  Or perhaps you’re someone who’s already considered and implemented all these strategies and wants even more benefits. Enter this quick lifestyle hack. 

Walking

Could it be that simple?

It seems so, but with a little twist.

One study of diabetics found that a single 30 minute walk was able to lower postprandial blood sugar (blood sugar after eating) by 18% when compared to sitting or standing still.

This is nothing new to your ears though, exercise is frequently recommended for diabetics.  So what’s the twist? 

Timing (The twist)

Another study found that the timing of the walk was also important for blood sugar regulation.  The researchers split participants into a group with one 30-minute walk daily while the other group had 3 bouts of 10 minute walks directly after their main meals.

The study found that walking after meals, particularly after the heaviest carbohydrate meal of the day (usually dinner) was able to lower postprandial blood glucose better than a single, randomly timed walk. 

Why is this important?

Lowering postprandial glucose means diabetics may avoid increased doses of insulin, reducing some of the effects associated with too much insulin.  Reducing postprandial glucose is also crucial in reducing some of the complications of diabetes such as cardiovascular risk.

Take away

So there you have it, walking a little bit after each meal is even better than committing to a once off larger walk.  However, if one walk is all you can make time for in your day, then go for it, it still has a positive effect. 

So put on your walking shoes, or go barefoot, and get out there.

Looking for how other forms of exercise can benefit blood sugar? Read on.