The scientific basis for scientific basis: 2 minutes after meals can reduce blood sugar

Summary: "Hundred steps after meals can live 99" like an unprooped folk saying, but in fact, there is a lot of knowledge, and there is the great wisdom of the Chinese people's life behind it. In actual life, after a day of hard work, how many years of light people went home from get off work to eat a few sips of meals, and they started nightlife on the sofa. In fact, listening to the old man's words, two steps after a meal are very good for the sub -healthy people. Recent studies have shown that only 2-5 minutes of walking after meals are more helpful to reduce blood sugar in the blood than standing or sitting. Preventing the soaring blood sugar after meals is of great benefit to the body. The "roller coaster" blood glucose will increase the risk of our diabetes and heart disease.

2022年8月，爱尔兰利默里克大学和英国曼彻斯特城市大学研究团队在Sports Medicine发表题为“The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: Research on the research results of A Systematic Review and Meta-Analysis (Figure 1) [1]. The results of the study show that low -intensity walking or frequent and short -lived standing can significantly reduce postponed blood sugar by 17.01%.

Figure 1 Research results (Figure Source: [1])

The blood glucose level will soar within 60 to 90 minutes after eating. Therefore, it is best to perform mild exercise immediately after meals to exert the direct consumption of muscle on blood sugar to remove sugar in the blood, prevent blood sugar from being low and low, and reduce the height of blood sugar, reduce the low and low, reduce the low and low, and reduce the height of blood sugar, reduce the low and low, and reduce the height of blood sugar, reduce the low and low, and reduce the height of the blood sugar, and reduce the low and low, and reduce the height of the blood sugar. Islet pressure. Sitting after meals is closely related to heart health and type 2 diabetes. Standing and light walking not only realizes posture changes, but also involves the contraction of pose skeletal muscle, and causes compensatory changes in blood pressure, heart rate, and vascular tension.

This study retrieved articles published before August 2, 2021 through Pubmed, Web of Science, Scopus, Embase, COCHRANE, and APA PSYCINFO database, and finally included 8 studies. Meeting the postprandial blood glucose, insulin, systolic blood pressure (SBP), sitting, standing and walking conditions. The regulatory variables contained in the obsession analysis are: nationality (Britain and the United States), sample gender (mixed gender sampling and female sampling only), sample age (20-50 years old and> 50), and weight index (BMI) (BMI) (BMI) (BMI) (BMI), And walk mode (walk for 2 minutes, walk for 5 minutes).

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01

Glucose level: Low -intensity walking can reduce blood sugar after meals by 17.01%

From seven studies, nine influences of standing and sitting and low -intensity walking and standing are obtained, and eight effects of low -intensity walking and sitting are obtained from seven studies. Compared with sitting, standing leading to a small, statistically significant average improvement; compared with sitting, low -intensity walking leads to a moderate and statistically significant average improvement of glucose; low -intensity walking for glucose to glucose Improvement is statistically significant. The post -meal blood sugar incorporated into the study was reduced by an average of 9.51%of the stand -up rest, while the low -intensity walking meals decreased an average of 17.01%after low -intensity walking meals.

02

Post -meal insulin: Low -intensity walking can significantly improve insulin levels

Four studies from 358 participants have six effects of standing and sitting and low -intensity walking and standing, as well as the five effects of low -intensity walking and sitting. Compared with sitting, the improvement of insulin levels is not significant; compared with sitting, low -intensity walking leads to moderate insulin levels and statistically significant improvement; compared with standing, low -intensity walking leads to insulin levels leading to the level of insulin level Moderate and statistically improved.

03

Septic pressure: Sitting, standing, and low -intensity walking have not improved systolic blood pressure

Four studies from 296 participants obtained the six effects of standing and sitting and low -intensity walking and standing, as well as the five effects of low -intensity walking and sitting. Compared with sitting, standing has not improved SBP; compared with sitting, low -intensity walking has not changed SBP; compared with standing, low -intensity walking has not improved SBP.

This study found that low -intensity walking can significantly reduce postprandial blood sugar and have a good insulin level, but it has little effect on blood pressure. This has a positive impact on individuals who are trying to achieve long -term blood sugar control and post -meal blood sugar peak management. However, there are some restrictions on research. The quality of the research is between "general" and "good". In view of the nature of laboratory and experimental design, external validity is generally poor; It cannot be determined that the long -term benefits/consequences of the long -term sedentary and long -term sedentary; the sample volume is small, the available deviation is not satisfactory; the small samples available for research and the heterogeneous measures included, and the intervention measures to control the long -seated rest time, frequency and strength The heterogeneity of the side is the potential mixed factor of the report results.

Researchers said: "In seven review studies, the overall activity time during the entire observation period is about 28 minutes, and the time for standing and low -intensity walks lasts 2 to 5 minutes. This short walk does not need to take up a lot of time.It is enough to walk for two to five minutes. When people take a walk after a meal, the blood sugar level rises and decreases slower, and insulin levels are more stable than standing or sitting. "

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