Short Walk after Meals Reduces Your Risk of Diabetes

Reduces Your Risk of Diabetes

According to a study published in the journal Diabetes Care, a 15 minute walk after meal, improves the blood glucose levels in old adults (≥60 years of age). In old age, insulin levels decrease after meals, which may cause a spike in blood glucose levels. Therefore, a post-meal walk is beneficial for old people who are at a higher risk of having diabetes.

Diabetes is one of the leading causes of kidney failure, lower-limb amputations, and new cases of blindness among adults in US. A report by Centers for Disease Control and Prevention (CDC) suggests that in the US, 10.9 million, or 26.9 percent residents aged 65 years and older suffer from diabetes. Therefore, it is important that you make exercise as part of your daily routine to keep your blood glucose levels under control. According to Diabetes Prevention Program, it is suggested that you should engage in at least 45 minutes of moderate-intensity physical activity for five days in a week.

However, a recent study conducted by Loretta DiPietro and colleagues suggest that walk after meals is prominently better than a daily walk schedule of 45 minutes in the morning or evening.

The study was conducted on ten old adults, with an average age of 60 years. Initially the following parameters were measured:

• Body Mass Index (BMI ):<35 kg m2

• Fasting blood glucose levels between 105 and 125 milligrams per deciliter*

*A fasting blood glucose level of 70 to 100 milligrams per deciliter is considered normal

In the study, participants completed three different tests each lasting for two days (48 hours); each test was performed after a gap of four weeks. The participants were closely supervised and monitored for 48 hours.

On the first day of each two day period, the participants did not exercise (control day). On second day, they exercised by walking on a treadmill for 45 minutes either in the mid-morning or in the afternoon. After four weeks another test was performed, keeping one day as a control day and on the second day, participants did exercise at different intervals after meals. Their blood glucose levels were measured 15 minutes after their morning, afternoon, and dinner meals (30 minutes after their meals). In the last test, they did not exercise at all.

The results were measured comparing the blood glucose levels measured on second and first day in each of the three tests. The results indicated that short walks after meals significantly decrease the blood glucose levels as compared to the 45 minute walk in the morning or evening.

In conclusion, Loretta DiPietro suggests that a 15 minute short walk after meals is really helpful for older people to control their blood glucose levels.

References:

1. DiPietro L, Gribok A, Stevens MS, et al. Three 15-min Bouts of Moderate Post-meal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose       Tolerance. Diabetes Care. 2013; DOI: 10.2337/dc13-0084.

2. Centers for Disease Control and Prevention. National diabetes fact sheet: National Estimates and General Information on Diabetes and Pre-diabetes in the United States, 2011.