Wellness Wednesday: Post-Meal Walk

Researchers say that a post-meal stroll helps clear glucose from the bloodstream in part because more of it is taken up by the muscles.
— Anahad O'Connor, Writer for The New York Times

Benefits of a brief 15-20 minute walk after eating

👞    Walking for 15 minutes after a meal improves daily blood sugar levels greater than a 45 minute walk in the morning (Dipietro et. al, 2013). 

👞    When participants were required to either drink espresso or walk briefly after a meal, individuals that walked after eating digested their food and burned calories at a much quicker rate (Franke et. al, 2008). 

👞  Plasma glucose level is lower when individuals with type 2 diabetes walk at a self-paced speed for 20 minutes after dinner rather than before (Colberg et. al, 2009). 

blog2_04-05.jpg

Keep those legs moving after eating! Good for the body and consequently the mind :)


Source: 

Colberg, S. R., Zarrabi, L., Bennington, L., Nakave, A., Somma, C. T., Swain, D. P., & Sechrist, S. R. (2009). Postprandial Walking is Better for Lowering the Glycemic Effect of Dinner than Pre-Dinner Exercise in Type 2 Diabetic Individuals. Journal of the American Medical Directors Association, 10(6), 394-397. doi:10.1016/j.jamda.2009.03.015

Dipietro, L., Gribok, A., Stevens, M. S., Hamm, L. F., & Rumpler, W. (2013). Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance. Diabetes Care, 36(10), 3262-3268. doi:10.2337/dc13-0084

Franke, A., Harder, H., Orth, A., Zitzmann, S., & Singer, M. (2008). Postprandial walking but not consumption of alcoholic digestifs or espresso accelerates gastric emptying in healthy volunteers. Journal of the American Medical Directors Association. Retrieved April 3, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/18392240.

O'Connor, A. (2013, June 24). Really? The Claim: Taking a Walk After a Meal Aids Digestion. Retrieved April 03, 2017, from https://well.blogs.nytimes.com/2013/06/24/really-the-claim-taking-a-walk-after-a-meal-aids-digestion/