A Small Amount of Walking May Have a Big Impact

I was listening to one of my favorite science podcasts the other day. I heard something I found truly impressive: they mentioned that recent research found that walking for just 2 to 5 minutes after a meal can help lower glucose levels.¹

After I heard this, I went to find the original meta-analysis on the topic. And wow, this is great news to me!

Feeling like exercise is a chore

It's common to think of exercise or physical activity as a big-deal activity you must gear up for.

You know, you have to pack the gym bag before you leave for work. And then you have to force yourself to go when you're tired at the end of the day.

Maybe getting in proper exercise means waking up an hour early to try to fit in a sweat session, or committing to a relatively intense program, only to realize it's way too much and give up entirely.

Any amount of exercise is impactful to health

Well, this recent study's results may change how you view exercise. The results indicate that those big-deal exercise moves might not be necessary for improved health outcomes.¹

Of course, if there's a form of exercise you love and are already participating in, by all means, continue!

But if you're looking for a simple way to add movement into your life, there are signs that short bouts of activity might be really beneficial to your health, especially after eating a meal.

The study's findings on exercise

The study was a meta-analysis to determine what happened to cardiometabolic (heart) health markers when participants broke up periods of prolonged sitting with either standing or light walking.

They found that standing improved heart health markers a little. But light-intensity walking improved them more, especially in terms of stabilizing glucose levels.¹

The research summary is this: Walking or moving for 2 to 5 minutes after eating a meal (within an hour of eating) can prevent a glucose spike.¹

This is particularly great because you can integrate it into life, even office life, relatively quickly. No gym bag required!

Ideas for exercising after meals

As with all exercises, check in with your doctor before starting something new. Once you get the go-ahead, here are some ideas to try.

Morning movement

After breakfast, take the dog or yourself for a quick walk, even for only 5 minutes (or 2). If you don't live in a walkable neighborhood, try setting a timer and:

• Dancing
• Walking in place
• Just walking back and forth for a few minutes (yes, it sounds funny, but I do it)

Midday breaks

At midday, during your lunch break, take a quick walk down to your car or even around the parking lot. If you're lucky enough to work somewhere in a park-like setting, enjoy those views while you walk outside, even if it's just for a couple of minutes.

After snacks, think about getting up and walking down the hallways for a few minutes or outside into the sunshine.

I used to work on the third floor and sometimes went out in the hallway and walked to the bathroom to get some movement. Nobody even noticed, and it felt good to stretch out.

Post-dinner exercise

After dinner is a great time to consider a more extended walk now that the weather is warming up. But if that feels like too much, another quick walk, even to the mailbox, may help.

Make a habit out of small bouts of movement

As with all forms of exercise, making a habit of movement is best. Try to make it automatic, so you think of moving after eating the way you feel about brushing your teeth after flossing.

I always enjoy hearing about new and easy ways to improve my health. I hope you do, too!