For generations, residents of the sun-soaked Mediterranean region have made a habit of rising from their leisurely meals to take a stroll, often converging at the town square to connect with neighbours and engage in social interactions.
This practice of walking is deeply ingrained in their lifestyle and is even recognised as a fundamental aspect of the exceptionally healthy Mediterranean diet.
Studies have consistently shown that the Mediterranean diet can lower the risk of diabetes, high cholesterol, heart disease, stroke, and some forms of cancer.
Additionally, it contributes to stronger bones, enhanced brain health, the prevention of dementia and depression, and aids in achieving and maintaining a healthy weight.
Now, there’s another compelling reason to incorporate a post-meal walk into your routine – it may help regulate your blood sugar levels. The beauty of this practice lies in its simplicity; a brief stroll lasting as little as two to five minutes after eating can make a significant difference, as revealed by a 2022 study published in the journal Sports Medicine.
Although simply standing up after a meal can be beneficial, walking provides even greater advantages. Aidan Buffey, a coauthor of the study and a doctoral student in the Department of Physical Education and Sport Sciences at the University of Limerick in Ireland, explained, “Intermittent standing breaks throughout the day and after meals reduced glucose on average by 9.51% compared to prolonged sitting.
However, intermittent light-intensity walking throughout the day saw a greater reduction of glucose by an average of 17.01% compared to prolonged sitting.” He further emphasised, “This suggests that breaking prolonged sitting with standing and light-walking breaks throughout the day is beneficial for glucose levels.”
The meta-analysis, conducted in February 2022, examined seven studies that investigated the effects of sitting, standing, and walking on insulin and blood sugar levels in the body. Participants in these studies were encouraged to either stand or walk for two to five minutes every 20 to 30 minutes throughout a full day.
Buffey noted, “Between the seven reviewed studies, the total activity time throughout the observation was roughly 28 minutes with the standing and light walking breaks lasting between 2 to 5 minutes.”
