Eat and then do 'this exercise' for 10 minutes in place... it has a strong effect on blood sugar control

 

30 minutes to 1 hour after a meal is the 'golden time' for blood sugar control. The food that enters our body passes through the digestive system, is broken down into smaller pieces, produces glucose, and is released into the bloodstream, raising blood sugar levels. Blood sugar levels peak 30 minutes to 1 hour after eating, and light exercise during this time can prevent blood sugar spikes. A blood sugar spike refers to a rapid increase in blood sugar, and the more frequently blood sugar rises sharply, the more it damages health. When cells become less responsive to insulin, the hormone that lowers blood sugar, it increases the risk of developing diabetes, promotes fat accumulation, and increases reactive oxygen species, accelerating aging.

The third blood sugar exercise introduced in the one-page exercise method is "side walking," which prevents post-meal blood sugar spikes. It is an exercise that anyone can follow and do anywhere. We learned about it with the help of fitness instructor Kim Gyu-nam from Quatt. Quatt is an integrated health management platform that offers exercise programs such as Pilates, stretching, aerobic, and strength training.

Post-meal golden time exercise is effective for blood sugar control

Low-intensity exercise after a meal is a "healthy habit" proven by research. A study published in the journal 'Diabetes Care' by the American Diabetes Association found that walking for 15 minutes after a meal is more effective in improving blood sugar levels than walking for 45 minutes in the morning before a meal. In fact, a research team from the University of Limerick in Ireland confirmed that even walking for just 2 minutes after a meal significantly improved blood sugar levels compared to not walking at all. The most effective time to exercise was between 30 minutes to 1 hour after eating, when blood sugar peaks. During low-intensity exercises like walking, muscles are activated, and they use the glucose consumed from food as an energy source, making blood sugar easier to regulate. If blood glucose is not consumed and remains in the bloodstream, it is converted into triglycerides in the liver and stored as fat. Light walking and moving muscles before this fat storage occurs can also prevent the accumulation of body fat. Especially for people with diabetes or obesity who have high insulin resistance, it is essential to do low-intensity exercise after meals. High insulin resistance causes prolonged high blood sugar levels and faster conversion of glucose into fat.

 

◇Moderate to vigorous exercise interferes with digestion

However, it must be a 'low-intensity' exercise. Excessive post-meal exercise can worsen gastrointestinal health. To digest smoothly, 20-30% of blood should flow to the stomach and intestines after eating. However, if you engage in strenuous exercise that causes shortness of breath, blood flow to the muscles increases, reducing the blood flow to the stomach and intestines, and digestion may also decrease. If breakfast is not fully digested by lunchtime, causing bloating and persistent gas, even a light walk can put additional strain on the digestive system, so caution is advised.

◇ Following Side Walking

 

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Side walking is a movement that involves repeatedly walking in place sideways. First, stand upright in a comfortable position, then spread your legs about shoulder-width apart. Walk four steps sideways, gradually widening your stride each time. Then, walk four steps back with a narrower stride, returning to the original shoulder-width stance. When placing your foot on the ground, focus on engaging your glute muscles, and when lifting your knees, lightly tense your abdomen. During the movement, avoid dragging your feet on the ground; instead, lift your knees and walk energetically. Breathe out when placing one foot on the ground and breathe in when placing the other foot down.

Number of exercises and rest time=

 

It should be performed for more than 50 times over approximately 10 minutes after 30 minutes post-meal. Breathing should be maintained at a level where you can comfortably converse with the person next to you. A heart rate of around 120 or less is sufficient. If you become short of breath, slow down the movement or pause briefly to catch your breath before continuing.

 

Posture to be careful of=

 

Keep the knees vertical to prevent them from collapsing inward and lift the shins. If the knees collapse inward, it can put strain on them. When placing the feet down, ensure that the entire sole touches the ground so that the hip muscles contract broadly. Keep the upper body upright to prevent the lower back or back from leaning forward. If the difficulty level is low and you cannot feel the contraction of the hip muscles well, you can use a loop band placed around both sides.