A simple walk after eating could be one of the most effective ways to manage blood sugar levels and reduce the risk of developing type 2 diabetes.
Board-certified doctor of Natural Health, Mary Beth Ayer, revealed that even brief strolls lasting just two to five minutes following meals can have a significant impact on glucose control.
Health professionals are increasingly recommending this straightforward habit as a practical intervention for blood sugar management.
The practice requires minimal time commitment yet offers substantial health benefits, making it an accessible option for people looking to improve their metabolic health without major lifestyle changes.
Dr Mary recommends short, regular walks to manage blood sugar levels
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A 2022 study published in the journal Sports Medicine found that walking for as little as two to five minutes after eating can effectively lower blood sugar levels.
The research showed that these brief walks reduced glucose by an average of 17.01 per cent compared to prolonged sitting.
Study co-author Aidan Buffey, a doctoral student at the University of Limerick in Ireland, told CNN.
"Intermittent standing breaks throughout the day and after meals reduced glucose on average by 9.51 per cent compared to prolonged sitting," he said.
The research demonstrates that even standing after meals provides some benefit, though walking proves significantly more effective for glucose management.
Dr Mary Beth reiterated this advice on her TikTok channel about post-meal walking, noting: "Walking straight after a meal is twice as productive at balancing blood sugar as one longer walk.
"Taking a 10-minute walk after each meal is the same as going on one one-hour walk."
"Not only does it aid digestion, but it also helps regulate blood sugar levels, reducing the risk of type 2 diabetes."
The doctor emphasised that "even a brief 2-minute walk can make a significant difference".
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Walking minimal time commitment yet offers substantial health benefits
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The benefits extend beyond glucose control; "regular post-meal walks can enhance cardiovascular health, uplift your mood and contribute to weight management".
The mechanism behind this effect is straightforward: muscles require glucose to function, so movement helps clear sugars from the bloodstream. This is why many runners rely on carbohydrate loading before races.
For those seeking greater health benefits, the US Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity weekly.
"People who are physically active for about 150 minutes a week have a 33 per cent lower risk of all-cause mortality than those who are physically inactive," the CDC notes.
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