Walk after eating – a 30 min postprandial brisk walking session improves the glycemic response after meals PMID 35268055
Potential Mechanisms:
1. Increased insulin sensitivity: Physical activity can make your body’s cells more responsive to insulin, allowing them to take up glucose more effectively from the bloodstream.
2. Enhanced glucose uptake by muscles: During exercise, muscles can absorb glucose from the blood without requiring insulin, through a process involving GLUT4 transporters.
3. Improved blood flow: Walking increases circulation, which may help distribute glucose and insulin more efficiently throughout the body.
4. Reduced liver glucose output: Exercise can help suppress the liver’s glucose production, which normally increases after a meal.
5. Stress reduction: Walking can lower stress hormones like cortisol, which can interfere with glucose regulation.
Application in Daily Life:
1. Post-meal walks: Try to incorporate a 15-30 minute walk after your main meals, especially dinner.
2. Walking meetings: If possible, conduct some work meetings while walking.
3. Evening strolls: Make it a habit to take a walk after dinner, which can also aid in digestion and sleep quality.
4. Active commuting: If feasible, walk part or all of your commute to work.
5. Treadmill desks or under-desk cycles: For those with sedentary jobs, these can allow for movement while working.
Japanese Practices:
In Japan, there are several cultural practices that facilitate post-meal walking:
1. “Sanpo” culture: This refers to the habit of taking leisurely walks, often after meals. It’s a common social activity, especially among older adults.
2. Compact urban design: Many Japanese cities are designed to be walkable, with shops, parks, and services within walking distance of residential areas.
3. “Hara hachi bu”: This Confucian teaching, popular in Okinawa, advises eating until you’re 80% full. This practice naturally encourages light post-meal activity rather than feeling too full to move.
4. Work culture: Some Japanese companies encourage short walks during lunch breaks.
5. Public transportation use: Many Japanese people walk to and from train or subway stations as part of their daily commute, which often coincides with post-meal times.
6. School practices: Some Japanese schools have implemented programs where students take short walks after lunch.
7. “Radio Taiso”: While not specifically post-meal, this morning exercise routine broadcast on radio and TV since 1928 has instilled a culture of daily light exercise.
These practices in Japan demonstrate how post-meal walking can be integrated into daily life through a combination of cultural habits, urban planning, and institutional support. Adapting some of these ideas could help individuals in other cultures incorporate more post-meal physical activity into their routines, potentially improving their glycemic response and overall health.
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