One key indicator of your physique’s metabolic well being is its capability to effectively course of glucose, the sugar in your blood that comes from meals you eat.
Recent analysis suggests a easy stroll after a meal might help blunt fast glucose spike after that meal and considerably decrease total ranges of insulin, a hormone that helps our cells take up glucose however might be damaging if our our bodies produce an excessive amount of[1].
Understanding The Link Between Exercise and Glucose
Exercise can enhance glucose uptake by as much as 50 occasions in comparison with after we are sedentary. At the tissue degree, muscle contraction will increase coronary heart fee and respiration, which sends extra blood to working muscle groups.
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At the mobile degree, when your muscle groups contract or shorten, they’re in a position to absorb extra glucose via muscle membranes. At the molecular degree, train adjustments the habits of enzymes concerned in glucose metabolism. With all of those mechanisms occurring concurrently, our muscle cells benefit from the glucose they should energy a exercise, and our blood glucose ranges drop.
While your physique sometimes must launch insulin to get glucose into cells, train permits muscle tissue to soak up glucose with out insulin. Reducing insulin secretion in response to glucose rises after meals is an efficient factor, as we wish to maintain insulin ranges underneath management as a lot as attainable[2].
Walking After Eating: Is It the Right Time to Move?
The present physique of proof means that wholesome folks can reap the advantages of a post-meal stroll for as much as 6 hours after consuming, however some folks may need purpose to train sooner.
In a 2021 overview of 51 research revealed in Sports Medicine , researchers discovered that doing a single bout of at the least half-hour of steady cardio inside 6 hours of consuming decreased glucose and insulin ranges within the six hours after a meal (the postprandial interval) in comparison with being at relaxation[3].
A examine of individuals with out diabetes discovered even average train after consuming lowered each glucose and insulin. The researchers noticed these advantages when examine contributors exercised within the postprandial state (the 6 hours following a meal) however not within the fasted state (greater than six hours after consuming).
When you eat, glucose enters your bloodstream out of your intestine, elevating the blood sugar focus. But if you train immediately, that glucose is rapidly taken up by muscle tissue, bringing your blood sugar ranges again down.
The most necessary takeaway is easy: Whenever attainable, transfer your physique after consuming. Doing this helps mobilize post-meal glucose to gasoline bodily exercise and curb the spike you would possibly expertise if you happen to had been inactive.
When you commonly select to maneuver after consuming as an alternative of spending hours at your desk or on the sofa, you construct a behavior that helps metabolic well being instantly and sooner or later.
References
- Reynolds AN, Venn BJ. The Timing of Activity after Eating Affects the Glycaemic Response of Healthy Adults: A Randomised Controlled Trial. Nutrients. 2018 (DOI:10.3390/nu10111743)
- Walking and Diabetes. Diabetes.co.uk – the worldwide diabetes neighborhood (https://www.diabetes.co.uk/walking-and-diabetes.html)
- Buffey, A.J., Herring, M.P., Langley, C.Okay. et al. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med. (https://doi.org/10.1007/s40279-022-01649-4)
Source: Medindia
