Exercise Within 30 Minutes After You Eat?

Walking after a meal

I see patients before and after lunch 6 days a week. This reduces the chance of me sitting down and being stationary after a meal. I've been trying to walk a little after dinner especially after I read an article by Borror et al (2018).

This article investigates the effects of exercise on glucose (or sugar) control in people with Type II diabetes.

12 studies met the inclusion criteria in this systematic review. There were a total of 135 participants (108 males, 20 females, 7 unknown). The included studies varied greatly with respect to timing of exercise, duration, intensity, modality of exercise and glucose measure.

Exercise after meals was shown to decrease short term glucose (sugar) spikes. Most consistent benefits were seen in long duration (≥45 min) of moderate intensity exercise. Short term sugar levels decreased by up to 27 percent and 24-hour hyperglycemia decreased by up to 65 percent.

Strength training (or resistance training) was also effective. Those figures were cut by up to 30 percent for short term blood sugar levels while 24-hour hyperglycemia decreased by up to 35 percent.

The authors recommend that individuals with Type II diabetes focus on increasing energy expenditure after the largest meal of the day.

If you are like me, with the largest meal of the day being dinner, there is very little chance of me going out for a 45 minute aerobic/ cardio exercise or even a strength training session after. Granted, I definitely do not have Type II diabetes, but to minimise the spike in sugar levels, light exercise like walking is definitely doable. Hence the walk to the supermarket nearby or volunteering to collect a parcel from the Shoppee collection point near our house.

Most blood sugar advice suggest diet or medications. I feel one of the easiest way is to simply walk. A light 'exercise' after you eat. Muscles will use and "pull" the glucose out of the bloodstream when they work. That will help blunt the post meal sugar spike. Even a 10 to 15 minute walk helps. Much easier than going for a 45 minute bike or run session or doing weights.

Reference

Borror A, Zieff G, Battaglini C et al 92018). The Effects Of Postprandial Exercise On Glucose Control In Individuals With Type 2 Diabetes: A Systematic Review. Sporst Me, 48(6): 1479-1491, DOI: 10.1007/s40279-018-0854-x