Walking after meals is believed to be a simple but powerful tool for people with diabetes. Even a light walk helps muscles absorb glucose from the bloodstream, which reduces sugar spikes after eating. “A short stroll of 10 to 15 minutes after lunch or dinner can greatly improve sugar control. It’s like giving your insulin a natural boost,” agreed Dr Vijay Negalur, HOD, diabetology, KIMS Hospitals, Thane.
The key is to be consistent, not fast, stressed Dr Negalur. “A 10 to 15-minute walk at a comfortable pace right after eating works best. It doesn’t have to be a fast power walk; even slow, steady movement makes a difference. For those who already walk in the morning, adding short walks after meals provides extra help in managing glucose,” said Dr Negalur.
Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, Mumbai, said that a gentle pace is enough; there’s no need for heavy exercise immediately after eating. “Over time, this routine can reduce overall blood sugar fluctuations, improve energy, and support weight management. For best results, consistency matters more than intensity, so make sure to walk daily,” said Dr Agarwal.
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Does it benefit only diabetics, or can others also try this?
Everyone benefits. “For people with prediabetes, walking after meals may delay or prevent the onset of diabetes. Even healthy individuals will feel more energetic and less sluggish after meals,” said Dr Negalur.
What precautions should diabetics keep in mind?
*Avoid very intense exercise right after eating, as it may cause discomfort or acidity.
*Choose a safe, flat place to walk; even pacing indoors works.
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*If you are elderly or prone to low blood sugar, check your levels and walk after main meals instead of on an empty stomach.
Ensure you keep a tab (Photo: Getty Images/Thinkstock)
Are there any simple hacks for those who cannot step out after meals?
Yes. Dr Negalur shared that marching in place, walking inside, or climbing a few stairs can help. “The goal is to ‘switch on’ your muscles after eating instead of sitting down right away,” said Dr Negalur.
Dr Negalur further mentioned that one should think of walking after meals as a small investment with lifelong benefits. “It is free, easy, and sustainable. If there is one change I recommend to my patients with diabetes, it’s this. Don’t sit after you eat, walk it off,” said Dr Negalur.
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However, people with diabetes should ideally consult their doctor before starting a new routine to ensure the activity suits their individual health needs.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.