Currently, almost 26 million children and adults (8.3% of the population) in the USA have diabetes, and about 79 million Americans have pre-diabetes. In diabetes, the body does not make enough of the hormone insulin, or it doesn’t use it properly. Insulin helps glucose (sugar) get into cells, where it is used for energy. If there’s an insulin problem, sugar builds up in the blood, damaging nerves and blood vessels.
A recent study shows that moderately-paced walks after meals work as well at regulating overall blood sugar in adults with pre-diabetes as a 45-minute walk once a day.
And there’s an added benefit of walking after every meal, especially dinner: It helps lower post-meal blood sugar for three hours or more, the research found.
Walking after a meal “really blunts the rise in blood sugar,” says the study’s lead author Loretta DiPietro, professor and chair of the department of exercise science at the George Washington University School of Public Health and Health Services.
It’s very easy! You eat a meal, you wait a half-hour, and then you go for a 15-minute walk, every day after every meal.