Walking for 15 minutes after a meal may provide the best benefit
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EmailFifteen minutes of walking after a meal may decrease your risk of developing Type 2 diabetes.
The American Diabetes Association reports that adults that are more active are less likely to develop diabetes. Walking is one way to be active. A moderately paced walk broken down into 3, 10-minute groups is very beneficial for diabetes prevention.
According to the Centers for Disease Control and Prevention (CDC), more than 8 in 10 adults with prediabetes are not aware they have it. Over 98 million Americans have prediabetes. In Michigan, that is about 2.6 million adults.
Prediabetes means a person has a blood glucose (blood sugar) level higher than normal, but not high enough to be diabetic. Prediabetes can be diagnosed using a fasting blood glucose test (FBG), oral glucose tolerance test (OGTT) or hemoglobin A1c (A1C). Prediabetes ranges are:
- FBG = 100 -125mg/dL
- OGTT = 140-200mg/dL
- A1C = 5.7-6.4 percent.
Those with prediabetes have a higher risk of developing diabetes within five years. Prediabetes is a risk factor for Type 2 diabetes, heart disease and stroke.
Studies have shown that people with prediabetes who lose a modest amount of weight (five to seven percent) and are physically active at least 150 minutes a week can prevent or delay the onset of Type 2 diabetes. The 150 minutes can be broken into various segments, 30 minutes five days a week or even two 15-minute periods twice a day for five days. Blood sugar levels increase after eating and are at their highest levels 30 to 90 minutes after a meal, according to the Cleveland Clinic. Physical activity is good for lowering blood sugar levels and a short walk after eating decreases how high blood glucose levels spike and helps to keep insulin levels balanced.
How can you fit in 15 minutes of physical activity after each meal? Suggestions to accomplish this goal include:
- Keep your walking shoes at work or at home.
- Take your family members for a stroll after each meal with you, if at home.
- Schedule 15-minute walks into your calendar. Set a timer or alarm on your phone or watch to remind you.
- Schedule 15-minute walks with a co-worker, friend or family member.
- Put a note on the TV or computer to remind you of your 15-minute walking break.
- If you have trouble finding a safe location or the weather does not cooperate, you can find an inside location such as a stairwell, mall, indoor track, community center or school.
Evidence has shown modest lifestyle changes reduced the risk of developing Type 2 diabetes. By visiting Michigan State University Extension, you can find more information about diabetes and physical activity.
