Walking is a great exercise for many reasons. First, it is low impact compared to running and cycling. Second, you don’t need fancy equipment or even a treadmill, just a pair of good walking shoes. Third, if the weather is horrible outside, you can walk indoors, even at a mall. Finally, one of the greatest benefits of walking is that if you do it after meals, it can lower blood sugar levels. And you don’t even have to walk for a long time. Studies show that even a few minutes are beneficial.

Benefits of Walking after Meals

After eating a meal, your blood sugar will spike temporarily, which is known as a postprandial spike. This normally occurs within 1–1½ hours after eating. Walking may prevent the spikes by increasing insulin sensitivity, meaning the body will use glucose more effectively.

What the Studies Reveal

A study showed that walking for ten minutes after meals is best. However, other research shows that even 2 minutes will help.

A study from the University of Otago in New Zealand showed that a 10-minute walk after a meal resulted in lower blood sugar levels than a daily 30-minute walk. The study with 41 adults found that type 2 diabetics who took frequent walks after meals had 12% lower blood sugar than those who walked for 30 minutes every day. Improvements were 22% greater after dinner when carb intake was highest.

You can read about the study here: https://www.nicswell.co.uk/health-news/a-10-minute-walk-after-a-meal-good-for-diabetes.

Even the ADA states that if you have trouble walking 30 minutes at a time, walk throughout the day, 10 minutes in the morning, afternoon, and evening (https://diabetes.org/healthy-living/fitness/diabetes-walking-plan#:~:text=Benefits%20of%20Walking,the%20lower%20your%20diabetes%20risk).

Don’t have 10 minutes? Well, even 2 minutes may be enough. Walking as little as two minutes after a meal can help, according to a 2022 study in the journal Sports Medicine.

The study showed that both standing and walking lowered postprandial glucose levels compared to sitting. But, according to Aidan Buffey, an author of the paper, “standing did have a small benefit,” adding, “light-intensity walking was a superior intervention.” Light walking also improves insulin levels after a meal.

Read about the study here: https://www.nytimes.com/2022/08/04/well/move/walking-after-eating-blood-sugar.html

Learn how standing can help improve blood sugar and insulin resistance in my previous post:

https://backtonaturediabetic.com/sitting-increases-diabetes-risk-and-makes-diabetes-worse/.

But I’m too full to Walk

You may think you are too full to walk after a meal, but walking can actually aid in digestion. Walking after a meal stimulates the stomach and intestines, which promotes faster digestion.

However, if you experience stomach issues while walking after eating, take a 10-15 minute break and then walk slowly.

Other Benefits of Walking

Besides lowering blood sugar levels after meals, walking can also help you with:

  • High blood pressure
  • Heart disease
  • Bad cholesterol
  • Better balance
  • Weight loss/maintenance
  • Elevating mood
  • Reducing stress
  • Strengthening bones and muscles
  • Improving sleep
  • Socializing by encouraging others to walk and talk with you
  • Saving money by not having to join a gym

Walk to Benefit Yourself and Diabetes

An excellent way to walk to reduce blood sugar levels and increase diabetes awareness and research is to take part in ADA Step Out and JDRF walks. Check out their monthly walks here: https://backtonaturediabetic.com/events-and-conferences.html

Conclusion

Do you want to lower blood sugar spikes after meals? You can by taking a short walk. Strolling can prevent spikes and even aid in digestion. And a few minutes is all it takes.

Quotes

“Each small thing you do will have benefits, even if it is a small step.” — Dr. Kershaw Patel, a cardiologist at Houston Methodist Hospital. 

“Walking is a man’s best medicine.” — Hippocrates

“An early morning walk is a blessing for the whole day.” — Henry David Thoreau

“All truly great thoughts are conceived while walking.” — Friedrich Nietzsche

“If you are seeking creative ideas, go out walking. Angels whisper to a man when he goes for a walk.”

— Raymond Inmon