After dinner, you probably just want to kick off your shoes, curl up on the couch, and fire up your DVR—but here’s why you shouldn’t: Taking a 15-minute post-meal walk can help regulate your blood sugar level and reduce your risk of type-2 diabetes, according to a new study conducted by researchers at the George Washington University School of Public Health and Health Services (SPHHS).
In the study, 10 healthy seniors spent three 48-hour spans in a lab. During each session, participants ate the same foods and followed one of three exercise routines: They either walked at an easy-to-moderate pace on a treadmill for 15 minutes after each meal, walked 45 minutes in the morning, or walked 45 minutes in the afternoon. In each of the three scenarios, researchers continuously monitored participants’ blood sugar levels. What they found: The short post-meal walks were more effective at regulating blood sugar levels for up to 24 hours.
Why this is so key: Typically, your body can handle the normal blood sugar fluctuations that occur about 30 minutes after you eat: Your pancreas releases insulin, which sends the sugar to your liver, where it’s stored as fuel. But as you get older (or if you’re inactive throughout the day), your body doesn’t react as efficiently, which leads to prolonged high blood sugar levels, says lead study author Loretta DiPietro, PhD, MPH, chair of the department of exercise science at SPHHS. Over time, this can damage the walls of your cardiovascular system, heighten your risk of getting type 2 diabetes and heart disease, affect brain functioning, and even lead to blindness, she says.
Luckily, exercise triggers muscle contractions that work like insulin. Why are post-meal walks more effective than a single 45-minute stroll at another time? They jump-start this process exactly when your body needs it: When sugar enters the blood stream, says DiPietro.
Can’t swing a walk after every meal? Focus on moving more about 30 minutes after you eat your largest meal of the day or after you eat carbohydrate-rich dishes (like pasta or rice) or super-sweet foods (like donuts and sugary drinks). All of these cause your blood sugar to spike faster and hit higher levels, says DiPietro. Bonus: She says that walking can also help you sidestep that post-meal energy zap—so you’ll actually be able to stay awake when you do sit down to catch up on those DVR’d shows.
More from WH:
What Your Blood Test Results Mean
Why Fit People Get Diabetes
The Right Way to Walk