It differs for healthy and unhealthy people.
Controlling blood sugar levels (blood sugar levels) is important for maintaining good health. Blood sugar increases particularly after a meal, but this so-called “postprandial” hyperglycemia (after a meal) has harmful effects on health. “Exercise is recognized as an essential tool for improving post-meal blood sugar control” recall the authors of a new Italian study. Gold “current exercise recommendations to manage postprandial glucose levels remain quite broad and require further clarification”.
These scientists from the University of Rome reviewed a wide range of scientific studies to determine how different types of exercise, their intensity and timing could influence blood sugar management. According to their observations shared in the journal “Nutrients”, “Incorporating regular physical activity after meals is essential to reduce the harmful effects of sedentary behaviors and manage fluctuations in blood sugar levels.” Their results primarily indicate that moderate-intensity exercise started shortly after meals “may significantly improve the glycemic response to a meal in healthy people and those with type 2 diabetes”.
In healthy individuals, the glucose peak occurs 30 minutes to 1 hour after a meal. Researchers recommend going for a walk about 10 to 20 minutes after finishing the meal. People with diabetes should go for a walk within 15 to 30 minutes of starting the meal. Walking is part of “aerobic exercise” just like jogging and cycling. A 30-minute session at moderate intensity is enough to have a positive effect on blood sugar levels. Resistance exercises (weight training, exercises with weights, etc.) are also beneficial but more for stabilizing blood sugar levels in the long term.
Finally, “Incorporating short breaks throughout the session may provide additional benefits in reducing glycemic response.” For example, take 1 to 3 minute breaks every 20 to 30 minutes, even if the exercise is low intensity. These breaks help counter the negative effects of prolonged inactivity and improve the absorption of glucose by the muscles.
