Five-minute walks every half hour can reduce blood sugar spikes by 60%.
Walking is beneficial for all health outcomes as it allows more blood to flow through the arteries. However, the question of how much you need to walk for optimal health is widely debated. Thankfully, a new study has shed light on this case, suggesting regular short walks throughout the day may be the key to controlling blood sugar and blood pressure.
The results showed that a five-minute walk every half hour can significantly lower both blood sugar levels and blood pressure readings.
According to the results, walking reduces blood sugar spikes by 60 percent compared to sitting all day long.
In a US study, all 11 participants were instructed to sit in an ergonomic charger for eight hours and take regular walking breaks.
There were five different modes:
- Participants either walked for one minute every 30 minutes of sitting
- They walked one minute after 60 minutes
- They walked five minutes every 30 minutes
- They walked five minutes every 60 minutes
- They didn’t go at all.
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After completing all modes, it was found that the optimal number of movements is five minutes of walking every 30 minutes.
Similarly, walking every 30 minutes for one minute produced modest benefits for blood sugar levels throughout the day.
On the other hand, walking every 60 minutes for one in five minutes had no positive effect.
Professor Keith Diaz of Columbia University’s Vagelos College of Physicians and Surgeons led the study, published in the Journal of the American College of Sports Medicine.
He said, “If we didn’t compare multiple options and change the frequency and duration of exercise, we might only be able to provide people with our best guesses about the optimal program.”
Overall, walking appears to have a positive effect on blood pressure, which can be achieved through health promotion.
In fact, the results showed a reduction in blood pressure of about four to five mmHg. participants who walked compared to those who sat all day.
Dr. Diaz said: “This is a significant reduction, comparable to the reduction you would expect from daily exercise for six months.
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“The effect on mood and fatigue is important. People tend to repeat behavior that makes them feel good and enjoy it.”
He continued: “We now know that for optimal health, you need to move regularly at work in addition to daily exercise.
“While it may seem impractical, our results show that even a short walk during the workday can significantly reduce the risk of heart disease and other chronic diseases.”
The study adds to a large body of evidence highlighting the cardiovascular health benefits of walking.
However, the question of exactly which step counting helps people achieve better health status is constantly being questioned.
According to available data, people should aim to take between 7,000 and 10,000 steps every day.
The general consensus is that there is no optimal figure and that consistency is the key to improving overall health.
Similarly, regular movement is critical to preventing the health risks associated with sitting for long periods of time.
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