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When you’re in a rush, it can seem impossible to fit exercise into your day. But have you ever considered a 10-minute post-meal stroll? It may sound too simple to be effective, but research shows that this small change can have big impacts on your health.
How a Quick Afternoon Stroll Can Change Your Life
Recent studies have found that walking can reduce the risk of type 2 diabetes, improve blood sugar levels, and even lower the risk of stroke. A 2017 study published in the journal Medicine and Science in Sports and Exercise found that regular walking improved a4bdominal fat mass and waist circumference in men and women.
The American Heart Association recommends at least 150 minutes of physical activity a week, but the study found that doing just 10 minutes of walking after meals had beneficial effects. This means that you can get the benefits of regular exercise without having to commit to a strenuous workout.
The Benefits of a 10-Minute Walk After Eating
A 10-minute walk after eating has been linked to lower blood sugar levels and improved digestion. The benefits may be even greater for people with type 2 diabetes, who are already at higher risk for heart disease and stroke.
Regular walking has been found to reduce the risk of type 2 diabetes, and a 10-minute walk after meals is especially beneficial for those with diabetes. According to the American Diabetes Association, “it is important to move around after eating to help your body manage your blood sugar levels and metabolism.”
The Surprising Link Between Post-Meal Exercise and Health
Walking after meals has been linked to a number of health benefits, including improved digestion and better heart health. A 2012 study published in the journal Circulation found that walking after meals improved blood sugar levels in people with type 2 diabetes.
In addition, a 2014 study published in Diabetologia found that walking after meals improved the health of people with type 2 diabetes. The study found that walking after meals reduced the risk of heart disease and stroke, as well as improved insulin sensitivity.
Improve Your Health with a 10-Minute Post-Meal Walk
Regular exercise is important for overall health and wellbeing, but if you’re short on time, a 10-minute post-meal walk may be just what you need. Walking after meals can reduce your risk of diabetes, improve digestion, and help you maintain a healthy weight. Take the time to go for a walk after lunch or dinner and reap the health benefits.
With the hustle and bustle of everyday life, it can be difficult to make time for exercise. But research shows that a 10-minute walk after meals can be just as beneficial as a more rigorous workout. Taking a 10-minute walk after you eat is an easy way to improve your health and reduce your risk of diabetes, heart disease, and stroke.
- American Heart Association (2020). Physical Activity. Retrieved from: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-physical-activity-for-adults
- American Diabetes Association (2020). Diabetes Basics: Moving Around After Eating. Retrieved from: https://www.diabetes.org/diabetes/basics/moving-around-after-eating
- Dunstan DW, Zimmet PZ, Welborn TA, et al. (2012). TV viewing time and reduced life expectancy: a life table analysis. Circulation, 125(5), 656-664. doi: 10.1161/CIRCULATIONAHA.111.063903