UK Edition
Short stroll after meals better for blood sugar than walks at other times
A 10-minute walk immediately after each meal is far more effective than exercise at other times at reducing blood sugar levels, research suggests.
The study of patients with diabetes found that the timing of exercise made a critical difference to controlling levels of glucose in the blood.
Experts said diabetics should consider a walk after each meal – especially after eating meals heavy in carbohydrates, such as bread and pasta.
Separate research published alongside it found that exercising for just 20 minutes a day could cut the chance of diabetes by more than one quarter.
In the first study, undertaken by the University of Otago in New Zealand, adults with diabetes were asked to walk for half an hour a day – or to take three 10-minute walks within five minutes of finishing their meals.
Those who took short bursts of exercise after eating saw blood sugar levels drop by 12 per cent more than those who walked at other times.
Control of blood sugar is crucial to reducing the risk of heart disease, and of complications linked to diabetes.
The study found that those who walked immediately after their meals saw blood sugar levels drop by 12 per cent more than those who exercised at other times.
Much of the difference occurred after the last meal of the day, when there was a 22 per cent drop in sugar levels among those who had a 10 minute walk.
Lead researcher Professor Jim Mann said: "The improvement in overall postprandial glycaemia was largely accounted for by lower blood glucose levels after the evening meal, when carbohydrate consumption was high and participants tended to be more sedentary.
"The benefits relating to physical activity following meals suggest that current guidelines should be amended to specify post-meal activity, particularly when meals contain a substantial amount of carbohydrate."
Researchers said some of the difference might have been because those given advice to do short walks after meals were more likely to stick to it than those who were simply told to ensure 30 minutes activity across the day.
In the second study, University College London examined data from more than 1.2 million people including 82,000 who developed type-2 diabetes.
The research found that those who achieved 150 minutes moderate exercise a week – around 20 minutes a day - had a 26 per cent lower risk of developing the condition.
Current NHS guidance says people should aim to achieve at least 150 minutes of moderate exercise – such as brisk walking or cycling – a week, or 75 minutes of vigorous exercise such as running.
But the average person in Britain walks for less than 10 minutes a day.
While physical activity has long been known to reduce the risk of developing type-2 diabetes, the exact relationship between the two is not well understood.