Walking for only 2 mins after a meal can help manage blood sugar level

In today's increasingly sedentary world, where prolonged sitting has become the norm, a recent study published in the journal Sports Medicine highlights the critical importance of breaking free from this sedentary lifestyle. However, it doesn't take much to make a significant difference. Taking a short walk for just 2 minutes after a meal can offer numerous benefits for your overall health and well-being. This simple practice aids in digestion, regulates blood sugar levels, supports weight management, and contributes to heart health. As our lives become more dominated by sitting, dedicating a mere 2 minutes to a post-meal walk can be a game-changer, providing a wide range of health benefits and offering a simple yet effective way to enhance your daily routine. Sedentary behavior is characterized by activities that require minimal physical effort and has been linked to various adverse health outcomes, including obesity, type 2 diabetes, cardiovascular disease, and even premature death. The prevalence of sedentary lifestyles has escalated with modern conveniences, such as television, and digital devices, which encourage long periods of sitting. Moreover today jobs are also such that they entail long sitting hours behind a screen typically at a desk job. Recognizing the harmful impact of prolonged sitting, the researchers explored the potential benefits of interrupting sedentary time with short bouts of activity like standing and light-intensity walking, on cardiometabolic health markers. For this, the researchers did a comprehensive overview of studies that investigated the effects of such interruptions, they relied on the findings of seven studies such as those by PubMed, Scopus, and Embase, among others. The participants of the study were primarily overweight or individuals with obesity. Standing vs. walking, which activity proved to be more beneficial- The meta-analysis of the data from seven studies found that both standing and walking after prolonged sitting hours significantly improved postprandial glucose levels or glucose levels a few hours after a meal in an individual. In each of the studies, individuals were instructed to engage in brief sessions of standing or walking lasting two to five minutes, occurring approximately every 20 to 30 minutes throughout a single day. The findings for which revealed that both standing and walking led to a reduction in post-meal glucose levels when compared to prolonged sitting. Standing led to a small improvement, while walking resulted in a more moderate improvement. Light-intensity walking breaks were a superior intervention, significantly reducing both postprandial glucose and insulin after continuous sitting. However, walking had no significant effect on blood pressure. Standing up also had no effect on insulin or blood pressure. How does movement help in the battle against the sedentary epidemic- Worldwide people have become more and more sedentary than they were before. This is leading to a rise in the prevalence of obesity and weight gain. This is linked to an increase in the prevalence of chronic diseases and a rise in health burden and expenditure on health. Walking is suggested as the most economical and easy means of controlling this escalating problem. The World Health Organization advises that to maintain good health, adults should aim for approximately two and a half hours of moderate-to-vigorous physical activity per week. According to a Harvard paper, physical activity prevents obesity by contributing to an increase in an individual's overall energy expenditure. This boost in energy expenditure can assist in maintaining energy balance or even shedding excess weight, provided individuals do not compensate by consuming additional calories. Furthermore, regular physical activity helps tone the body. It aids in reducing fat deposits, particularly around the waist. Apart from this muscle-strengthening exercises like weight lifting and push-ups also offer a range of benefits. These activities promote the growth of muscle mass, which, in turn, enhances daily energy expenditure. This makes it easier to manage and control body weight effectively. Beyond its physical effects, regular physical activity has a positive impact on mental well-being. It has been shown to reduce symptoms of depression and anxiety, providing a mood boost. This improved mood can serve as a motivator for individuals to adhere to their exercise routines over the long term.