Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the Get Fit Guy, and this is part two of a special two-part series

on how to control your blood sugar with exercise. Now, in last week's episode, you discovered

two potent ways to control your blood sugar and why you should be controlling your blood sugar

in the first place if you're serious about your health or your waistline. Well, in today's

episode, I'm going to delve into two more strategies, although I would highly recommend

you go listen to last week's episode if you didn't yet. And the number for that episode is

280. So you just go to quick and dirty tips.com and look for Get Fit Guy episode 280 if you

want to go back and listen to that one. And of course, this one is 281. So let's just jump right into

blood sugar control strategy number three. And that is post-prandial walks. Now, remember,

post-praniel means after a meal. Now, a few years ago, I was personally inspired to begin setting a rule to move or walk for at least a few minutes after a meal. Now, a few years ago, I was personally inspired to begin setting a rule

to move or walk for at least a few minutes after each meal when I read this Japanese study

called post-pranial lapemia effects of sitting, standing, and walking in healthy, normal,

lipidemic humans. Well, that's a mouthful. But basically, what this study did was they

compared the effects of sitting, standing, and walking on post-pranthal, that's post-meal, fat

storage in Japanese men. So the participants in the study did three two-day post-praniel trials

in a random order, sitting, standing, and walking.

Now, on day one of the sitting trial, they rested.

On day one of the standing trial, they stood for six 45-minute periods.

On day one of the walking trial, they walked for 30 minutes at about 60% of the maximum heart rate.

That's not too hard.

Now, on day two of each trial, they rested and they consumed test meals for breakfast and lunch.

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