Diabetes: How a two-minute walk after dinner can lower your blood sugar levels

Studies have shown that people who walk for as little as 10 minutes a day have noticeable improvements to their cardiovascular health and overall fitness – but experts are now recommending a brisk walk after dinner too.

A two minute walk after a meal can help lower blood sugar levels which can prevent health complications, such as type 2 diabetes.

Researchers from the University of Limerick have found that a 15-minute walk is optimum, but even a light walk lasting between two to five minutes offers health benefits.

They explained that the walk should be carried out within 60 to 90 minutes of eating.

The scientists said this is when blood sugar levels tend to peak, so minimising these spikes is advised.

When we eat, our blood sugar rises and falls sharply, this is known as a ‘spike’.

Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes – so it is important to manage your blood sugar levels.

the research explored the results of seven studies to compare the effects of sitting and standing on heart health, including blood sugar levels and insulin.

It was highlighted that standing after eating was better than sitting, but a light intensity walk was most effective at managing blood sugar levels.

Scientists found that the blood sugar levels of participants who took a short walk after eating was more gradual, compared to those who simply sat down.

It is important for people with type 2 diabetes to keep blood sugar levels as stable as possible to help prevent serious health problems, including heart disease, kidney disease and vision loss.

Type 2 diabetes is a lifelong condition that can affect your everyday life, but it is manageable with regular exercise and a healthy diet.

People with the condition are more likely to develop other deadly diseases, or suffer from a stroke or heart attack.

Lead author of the study, Aidan Buffey, suggested alternative ways people can fit walking into their daily routine.

He told The Sun: “I would suggest blocking time into your work calendar for a walk – perhaps the last five minutes of the hour.

“People could also use an app or phone timer that goes off after a certain time of sitting/working such as 20, 30 or 45 minutes where you would then walk.

“Walking lunches, or walking away from your desk and eating somewhere else in the office or outside.”

The expert also recommended “walking emails” which involve walking to a colleagues desk to deliver a message.

Standing or walking meetings were also suggested by the author.