Keeping your blood sugar levels balanced and avoiding big spikes has a number of health benefits.
When we eat food, our bodies break it down into glucose, which enters the bloodstream. The more you eat — especially sugar and carbohydrates — the more your blood sugar goes up. In response, the pancreas releases insulin, which moves glucose into our cells so it can be used for energy, and blood sugar levels fall again.
It’s normal for our blood sugar to go up and down, but ideally it should stay in a healthy range. When it gets too high, this can cause a crash, causing you to feel sluggish and hungry again.
You probably hear a lot about what you should and shouldn’t eat to prevent spikes, but physical activity also plays a big role in balancing blood sugar, according to Stephanie Mansour, a weight loss coach and trainer featured in the Start TODAY app.
Fortunately, you don’t need to spend hours in the gym to reap the blood-sugar-balancing benefits of exercise. A little movement after a big meal or sugary snack goes a long way.
Here’s Mansour’s simple, go-to exercise to lower your blood sugar in minutes:
Trainer Tip of the Day: Walk for Ten Minutes After Eating to Lower Blood Sugar
“After dessert, a big meal or even a snack, you can engage in a quick walk to help lower blood sugar levels,” Mansour tells TODAY.com.
It doesn’t matter if you take a stroll outside or walk in place on a treadmill or walking pad, says Mansour. Aim for a low-intensity to brisk walking pace — you should be able to have a conversation without losing your breath.
“This is the easiest and most accessible way to help lower blood sugar in as little as 10 minutes,” says Mansour.
Some research shows that walking for just two-to-five minutes after a meal can prevent blood sugar spikes, TODAY.com previously reported.
Why It Matters
Walking recruits a variety of muscles, which helps burn more glucose and improve the way insulin works in the body, according to the American Diabetes Association.
This may help prevent the cravings, fatigue and mood swings from a blood sugar crash.
In the long-term, prolonged spikes in blood sugar can increase the risk of insulin resistance, diabetes and heart disease, TODAY.com reported previously. That’s why engaging in physical activity, like walking, after a big meal is so important.
Walking after a meal can also aid digestion, especially after a big dinner, when we tend to be less active.
How to Get Started
Immediately after finishing a meal or snack, especially one that’s high in sugar and carbohydrates, plan to go for a walk.
Whether it’s outside or on a treadmill, make sure you have the right footwear and you can walk comfortably and safely. (If it’s dark outside, carry a flashlight or wear reflective clothing.)
Aim to walk for at least ten minutes, says Mansour. Enjoy your favorite music, listen to a podcast or chat with a friend on the phone to make it more fun.
If you want to make the walk more challenging, try the Japanese walking method or interval walking training, which involves alternating between a low and high speed for minutes at a time.
If you can’t go for a walk, try these other simple methods to lower your blood sugar naturally.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com