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Physical Activity for Blood Glucose Balance - The Apeiron Life Perspective



What it is:

After we eat, our body starts to break down the food for fuel, and in the process, our blood glucose levels rise. The meal’s contents, genetics, stress, and even environmental factors can affect how high our blood sugar rises after a meal. A regular intake of 3 meals daily can keep our cravings and health balanced. However, constant consumption of food can lead to too much glucose in the bloodstream and may cause health issues, such as cardiovascular disease and type 2 diabetes.


Postprandial exercise refers to exercise done after a meal. It has been shown to have a beneficial impact on heightened glucose levels, especially for those with metabolic issues like prediabetes or type 2 diabetes. Continuous Glucose Monitoring can give you a better idea of how exercise affects your personal levels. Below, we will explore the current research on the type and duration of postprandial exercise and its impact on blood glucose levels in healthy individuals and those with hyperglycemia (excess glucose in the bloodstream).



Purported claims:

  • Improved insulin sensitivity

  • Blood sugar and insulin level balance

  • Lowered risk for metabolic diseases

  • Enhanced nutrient utilization and weight management

  • Optimized quality and longevity of life



What the science says:

The current evidence suggests that even healthy people, not just those with diabetes, can reap the benefits of post-meal exercise. A 2021 review of 51 studies published in the Sports Medicine journal found that doing cardio exercise for at least 30 minutes within six hours after a meal decreased glucose and insulin levels compared to being at rest. The study examined the glucose levels of people without diagnosed metabolic disorders.


An American Diabetes Association study with diabetic patients revealed that exercising 15 minutes after eating reduced glucose elevation by about a one-third reduction. However, other studies that included different demographics, from healthy individuals to those with metabolic syndrome and diabetes, suggest that exercising 30-45 minutes after a meal might most effectively decrease the glucose peak (about 50% decrease). This activity should be light to moderate intensity and last ~45 minutes.


High-intensity exercise has received a lot of attention as a way to improve cardiometabolic risk factors, and it has been shown to have many benefits for diabetes patients. It may improve body composition, mitochondrial function, GLUT-4 protein expression, and, to some extent, insulin sensitivity. However, there are many contradictory studies regarding HIIT and whether or not it’s feasible for people with diabetes. Some studies show that HIIT results in wide glucose swings from post-exercise glucose elevation to nocturnal hypoglycemia. Yet, other studies show that short-duration, intense exercise periods before main meals can improve blood glucose levels and are unlikely to cause hypoglycemia during and immediately after exercise. A study published in the Journal of Clinical Endocrinology and Metabolism concluded that blood glucose concentrations stayed stable after both short high-intensity exercise bouts and 30-minute medium-intensity exercise sessions when undertaken after an overnight fast.


Most of the studies in postprandial exercise have concentrated on aerobic exercise, but resistance training has also been shown effective in lowering blood glucose levels. A study published in the American Physiological Society Journal examined how pre- and post-meal resistance exercise (RE) affected postprandial glucose and triacylglycerol concentrations in obese patients. Both protocols reduced glucose and insulin concentrations, although via different mechanisms. But because the postprandial RE also reduced postprandial GLP-1, a hormone that stimulates insulin secretion and inhibits glucagon secretion and thereby acts in limiting postprandial glucose elevations, researchers concluded that RE performed 45 minutes post-meal is more effective at improving after-meal CVD risk factors compared with predinner RE in obese patients with type 2 diabetes. A recent study at the University of Rome concluded that performing aerobic exercise alone or before resistance exercise as a combination training provided the largest attenuation of the post-meal glycemic peak. Nonetheless, 15 minutes of circuit resistance training exercise also provided a sufficient stimulus for the depletion of post-meal glycemic response.


When it comes to managing your glucose levels after a meal, exercise timing, as well as what you consume, matters. A 2019 randomized controlled trial looked at the optimal window for exercise after eating a 500-calorie liquid meal. As the glucose in a liquid form gets absorbed faster than in solid food, it affects the optimal time the participants need to move to control their glucose surges. Participants saw the best improvement when exercising right after the meal and no improvement in glucose levels when they exercised before, 30 minutes after, or 2 hours after consumption. So, if you’re having a smoothie, fast-absorbing carbohydrates, or processed foods with refined carbs, you might want to get moving right away.


If you don’t have time for a 30-minute walk after a meal, don’t fret, as studies have shown that even short bursts of activity can tame glucose surges. A randomized controlled trial with 70 adults had them either:

  1. Sitting for 9 hours straight.

  2. Walking for 30 minutes and then continuing to sit for 8.5 hours.

  3. Sitting for 9 hours, but with 100-second bursts of treadmill walking every 30 minutes.

The participants consumed a meal-replacement beverage throughout the nine-hour study period. The results showed that regular activity breaks, even minor ones, were more effective than continuous physical activity at decreasing postprandial glycemia and insulinemia (abnormally high concentration of insulin in the blood) in healthy, normal-weight adults.



Our take:

The most important takeaway from the evidence is that whenever you can, move your body after eating. This will help to mobilize post-meal glucose to fuel physical activity and curb the possible blood sugar spike if you remain inactive. Low-to-moderate intensity exercise within 45 minutes after a meal for up to 45 minutes seems optimal. However, even small spurts of activity throughout the day between sitting is hugely beneficial. Resistance training, especially if performed right before aerobic exercise as a combination workout, seems to be as effective as aerobic exercise. But as always, moving in any way possible is more beneficial than sitting for a prolonged period. Carve out time for daily movement, whether incremental (stretch every hour) or lengthened (10-15 min walk after meals). Not sitting at your desk all day will have immense benefits to getting your blood and lymphatic system moving.




Will this benefit you?

According to research, even healthy individuals can regulate their blood sugar and insulin levels by moving within a few hours after eating. Moving within an hour post-meal may be best if you have a metabolic disease. But don’t get too hung up on the timing or length of the exercise. Instead, try to make a habit of moving throughout the day to support your metabolic health. If you’re curious to try Continuous Glucose Monitoring, speak with your Apeiron Life Client Advocate; they can get you started and answer any questions!



If you’re still curious, here’s what to keep an eye on:

If you have been diagnosed with diabetes or have other health-related concerns, it’s a good idea to check with your primary care physician about what type of exercise is best for you. Your Apeiron Life Client Advocates are also excellent sources of information concerning your health and how to build sustainable training and nutrition programs for your goals and needs.



References and additional reading:

How to treat hyperglycemia with postprandial exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5610683/#

A single bout of cardio and glucose and insulin levels:

Metabolic responses after intense exercise in lean and obese subjects: https://academic.oup.com/jcem/article-abstract/68/2/438/2652108?redirectedFrom=fulltext

“Exercise snacks” and glycemic control: https://link.springer.com/article/10.1007/s00125-014-3244-6

Fasted HIIT or moderate-intensity exercise sessions and blood glucose:

Different exercise types and glucose response after breakfast:

Breaking prolonged sitting with short activities reduces postprandial glycemia:

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