10-minute post-meal walks: Surprising benefits of the simple daily habit

Walking for 10 minutes after eating could do more for your health than you ever thought possible. This small habit could go a long way in keeping you active, enhancing insulin sensitivity, and preventing you from chronic conditions like heart disease and diabetes. According to a study published in the journal Nutrients, a post-meal walk can manage blood sugar spikes by 30% or more, even for people who do not have diabetes.
In the era of micro-workouts, getting up and taking a light stroll every now and then, can improve metabolism, alertness, and moods. Post-meal walks provide an added advantage of balancing glucose levels when they are at peak - between 30-60 minute period after eating, also known as postprandial period. These blood sugar spikes even in healthy people can contribute to insulin resistance, and raise the risk of heart disease, kidney problems, and nerve damage in the long term. This is the reason prediabetes is being taken so seriously these days, as it could impact your health, even before the onset of diabetes.
Your muscles help absorb sugar from your blood, especially after you eat. When you move or exercise, your body activates a special system (called GLUT-4) that pulls sugar into your muscles, even if your insulin isn't working well. So, just being active helps lower blood sugar naturally.
The good thing is only light exercise or a short walk is enough to reap these benefits, and control postprandial sugar spikes.

According to a study published in Sports Medicine journal, there is enough evidence that moving your body within 30 minutes of a meal is the best time to invest for your wellness. Beyond this time period, body's capability to lower glucose levels may come down.
Studies suggest the duration of even 10-15 minutes of walking or exercise is sufficient to effectively reduce glucose surges and aid in maintaining the metabolic health and reducing risk of diabetes and other health issues.
In the study published in Diabetologia, researchers from New Zealand found that walking for just 10 minutes after every meal can cut daily blood glucose levels more effectively than a single 30-minute walk at any other time during the day.
If older adults walk thrice after every meal for 15 minutes, they could acquire better control over their glucose levels compared to a single 45-minute walking session, says a study published in Diabetes Care.


Diabetes prevention: Not letting your glucose levels spike post lunch can help reduce metabolic stress and the risk of developing diabetes. While this may take only 10 minutes, it could save you from lifetime distress.
Weight loss: Only 10-15 minutes of walking can reduce glucose spikes. This means there would be less insulin secretion and fat storage, which could lead to weight loss. This makes afternoon walks more lucrative than morning.
Heart health: This simple habit can be a boon for your heart health. When your glucose levels are stable, it can help cut oxidative stress and protect blood vessels, which could lower your heart disease risk.
Reduces fatigue: If your productivity tends to drop post meal, this is an effective solution. A post-meal walk can offset the lethargy one may feel after eating by improving circulation and metabolism.