Research Shows Walking in the Sunlight Can Reduce Blood Sugar Levels
Walking in the sunlight has long been considered a cornerstone of a healthy lifestyle, with numerous benefits for both physical and mental well-being. Now, a recent study by the University of Limerick in Ireland has confirmed its efficacy in controlling blood sugar levels as well.
The study, published in the Journal of Sports Medicine, found that a mere 2 to 5 minutes of walking after a meal could significantly lower blood sugar levels. The researchers conducted a meta-analysis of seven studies, comparing the effects of sitting, standing, and walking on insulin and blood sugar in the body. Participants were asked to either stand or walk for a short duration every 20 to 30 minutes throughout the day.
The findings were enlightening. While standing did prove to be superior to sitting and immediately working after eating, it did not have a significant impact on insulin levels. On the other hand, taking a brief stroll after a meal resulted in gradual fluctuations in blood sugar levels, with more stable insulin levels compared to standing or sitting.
Furthermore, the study highlighted the importance of timely movement after eating. Blood sugar levels tend to rise within 60 to 90 minutes following a meal, making it crucial to engage in physical activity during this period.
In addition to controlling blood sugar, regular and moderate-intensity walks have been shown to strengthen bones, improve brain health, and reduce the risk of dementia and depression. The Centers for Disease Control and Prevention in the United States even emphasizes that individuals who engage in at least 150 minutes of physical activity per week have a 33% lower risk of all-cause mortality compared to those who lead sedentary lifestyles.
Sources:
- University of Limerick – Journal of Sports Medicine
- Centers for Disease Control and Prevention
picture. Pixabay
Research has shown that taking a walk in the sunshine for just 2 to 5 minutes after a meal can reduce blood sugar levels.
Walking in the sunlight is one of the foundations of a healthy lifestyle. Regular quality walks strengthen bones, improve brain health, and prevent dementia and depression.
It has also been confirmed to have a blood sugar control effect. A recent study by the University of Limerick in Ireland published in the Journal of Sports Medicine found that walking for 2 to 5 minutes after a meal was effective in lowering blood sugar levels.
According to the study, intermittent standing breaks throughout the day reduced glucose by an average of 9.51% compared to prolonged sitting. However, walking at light intensity intermittently throughout the day reduced glucose by an average of 17.01% compared to sitting for long periods of time.
The research team conducted a meta-analysis of seven studies comparing the effects of sitting, standing and walking on the body’s insulin and blood sugar levels. Study participants were asked to stand or walk for two to five minutes every 20 to 30 minutes throughout the day.
As a result, the analysis showed that although standing was better than sitting and working immediately after eating, it did not help lower insulin in the blood stream. Taking a short walk after a meal caused blood sugar levels to gradually rise and fall, and insulin levels were more stable than when standing or sitting, the study noted.
Blood sugar levels rise within 60 to 90 minutes after a meal, so experts say it’s best to move properly after eating. Being physically active throughout the day also reduces the risk of death. The US Centers for Disease Control and Prevention noted, “People who participate in physical activity for about 150 minutes per week have a 33% lower risk of all-cause mortality compared to people who do not participate in activity physical.”
※ Chosun Weekly online article.
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