Walking for a few minutes after lunch or dinner can help keep the body moving and may reduce a sudden rise in blood sugar levels after eating.
For people with busy schedules, finding time for a long workout every day can be difficult. A 10 to 15-minute walk after a meal can be a simple way to add physical activity to the daily routine without needing a gym, exercise equipment or a specific location.
Is a 10 to 15-minute walk after eating enough?
A relaxed 10 to 15-minute walk after lunch can be an easy habit to adopt.
It can be done inside the home, along an office corridor or in a nearby safe area. The aim is not to turn the walk into an intense workout, but simply to keep the body moving for a short period after eating.
Even a brief period of light activity can be useful for people who spend much of their day sitting.
What about walking after dinner?
A short, gentle walk can also be taken after dinner.
Rather than running, jogging or doing strenuous exercise immediately after eating, walking at a comfortable pace may be a more suitable option.
This can be particularly useful after a large meal, when gentle movement may be preferable to intense physical activity.
Why can walking after a meal help with blood sugar?
Blood glucose levels normally rise after eating. Light physical activity during this period can help the muscles use glucose.
Several studies have found improvements in the blood sugar response when people take short walks after meals.
This may be particularly relevant for people who spend long periods sitting. Instead of remaining seated immediately after eating, walking for a short time can be an easy way to increase daily physical activity.
Can people with diabetes also benefit?
Some research has found that a 15-minute moderate walk after meals can help improve blood sugar control in people with type 2 diabetes.
However, people with diabetes should not make changes to their medication, insulin, diet or exercise routine without consulting their doctor.
The effect of exercise can vary from person to person, so people with diabetes should take their individual health needs into account.
How fast should you walk?
There is no need to turn a post-meal walk into a strenuous workout.
A comfortable pace is generally sufficient. You should be able to walk without becoming excessively short of breath.
The purpose is to give the body some gentle movement rather than engage in intense exercise immediately after eating.
If someone experiences chest pain, severe shortness of breath, dizziness or unusual weakness while walking, they should stop exercising and seek medical help if necessary.
A simple habit for a more active routine
Everyone has different health conditions and levels of physical ability, so the duration and pace of a post-meal walk should be adjusted accordingly.
For people who find it difficult to make time for longer workouts, starting with a few minutes of light walking after lunch and dinner can be an easy option.
Over time, this small habit can become a simple way to increase daily physical activity.
Note: This information is intended for general awareness. People with diabetes, heart disease, dizziness or other medical conditions related to exercise should consult a doctor before making changes to their physical activity routine.
