Amazing research results: After eating, do this for just 5 minutes. Easy way to reduce the risk of diabetes and burn fat.
Amazing research results: Do this activity after eating to reduce the risk of common diseases. Many Thais are sick. Doctors say to try doing it for just 5 minutes, it’s better than sitting still.
A study published in the journal Sport Medicine found that walking for just five minutes after a meal can significantly reduce blood sugar levels.
Researchers have found that taking a short walk after a meal can help prevent blood sugar levels from spiking, an important factor in controlling blood sugar levels, especially in people with insulin resistance or diabetes.
When we eat, our body breaks down carbohydrates and converts them into glucose, causing our blood sugar levels to rise. The body then releases the hormone insulin to move glucose into cells for energy.
However, if blood sugar levels rise frequently, the body has to produce more insulin, and cells may become less responsive to insulin, leading to insulin resistance, which is a cause of prediabetes and type 2 diabetes.
Walking after a meal stimulates muscles to use glucose for energy, effectively lowering blood sugar levels. Research has concluded that even a few minutes of physical activity can increase glucose metabolism and improve insulin sensitivity.
Walking after a meal helps burn fat.
Dr. Heather Viola, a physician at Mount Sinai Doctors-Ansonia in New York, USA, says that walking after a meal not only helps lower blood sugar levels and prevent diabetes, but also has other benefits such as burning excess fat, improving digestion, and reducing the risk of cardiovascular disease.
Dr. Viola explains that to lose weight, we need to burn more calories than we take in. The body uses more energy when walking, so walking after a meal helps burn calories and control weight. In addition, regular walking helps reduce appetite, making it easier to control unhealthy snacking.
She insists that even walking at a slow pace after a เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา meal is better than sitting still and doing nothing.
Additional benefits of walking after meals
In addition to burning calories and preventing diabetes, walking after a meal has other benefits, such as:
- Aids digestion After meals, especially those high in carbohydrates, many people experience indigestion, bloating, constipation, acid reflux, or stomach pain. Dr. Viola suggests that walking gently stimulates the stomach and intestines, promoting better digestion.
- Lower blood pressure and reduce the risk of heart disease. Research has found that walking for 30 minutes a day, divided into three 10-minute sessions, can significantly reduce blood pressure. Dr. Viola recommends walking for 10 minutes after breakfast, lunch, and dinner for maximum benefit.There is also research that suggests that short-term exercise, such as walking for 10-15 minutes after a meal, can reduce the risk of heart disease.
Precautions when walking after meals
While there is no set time frame to start walking after a meal, Dr. Viola recommends waiting about 15 minutes after eating to avoid feeling bloated or uncomfortable.
She also cautions against brisk walking or running after a meal, as this can put extra strain on the digestive system.
Walking after meals is a simple and free habit that anyone can practice, especially during the Chinese New Year, when high-calorie and high-fat foods are often consumed. Walking after meals can help prevent excess fat accumulation, lower blood sugar levels, and effectively control weight.