Question: I learned that walking for 30 minutes each day after eating can be as effective as taking metformin for managing blood sugar levels. Is this true?
Answer: Yes, there is research suggesting that walking after meals can be a powerful tool in managing blood sugar levels, and in some cases, it may offer similar benefits to metformin for glucose control, especially for those with insulin resistance or type 2 diabetes.
Studies show that post-meal walks of 20-30 minutes can help reduce blood sugar spikes by encouraging muscle cells to absorb glucose more efficiently, a process often hindered by insulin resistance. In one study, participants who walked after meals experienced significant reductions in their blood glucose levels compared to those who remained sedentary, with effects that were similar to the glucose-lowering action of metformin (DiPietro et al., 2013). This is because moderate-intensity exercise like walking increases insulin sensitivity and prompts muscles to take up glucose from the bloodstream, helping to stabilize levels after eating (Boulé et al., 2015).
However, while walking is beneficial and offers similar blood sugar control for many people, metformin works differently. It reduces glucose production in the liver and improves the body’s sensitivity to insulin. For individuals with more advanced insulin resistance or those who need a stronger intervention, metformin may be necessary. But for people with mild blood sugar imbalances, especially those new to lifestyle modifications, post-meal walking can be a practical and accessible approach with benefits comparable to medication in some cases.
Sources:
- DiPietro, L., Gribok, A., Stevens, M. S., Hamm, L. F., & Rumpler, W. (2013). Three 15-Minute Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance. Diabetes Care.
- Boulé, N. G., Haddad, E., Kenny, G. P., Wells, G. A., & Sigal, R. J. (2015). Effects of Exercise on Glycemic Control and Body Mass in Type 2 Diabetes Mellitus: A Meta-Analysis of Controlled Clinical Trials. JAMA.