Many people think that controlling blood sugar requires intense workouts or long hours at the gym. However, simple activities like walking can make a big difference, especially for people with prediabetes or those at risk of type-2 diabetes.
Researchers at George Washington University discovered that short, frequent walks can be more effective than one long exercise session.
In their study, participants who walked for just 15 minutes after each meal had significantly lower blood sugar levels. This effect was even stronger after dinner, when blood sugar tends to spike higher. The reason is that walking after a meal helps your muscles use up some of the sugar from your bloodstream, preventing sharp rises.
Researchers at the George Washington University suggest that incorporating short walks into daily routines (e.g., walking the dog). These mini-walks are also easier to fit into a busy schedule and don’t feel as overwhelming as a long workout. You don’t need fancy equipment or a gym membership — just a comfortable pair of shoes. In addition to lowering blood sugar, walking can improve digestion, support heart health, and boost mood.
“Most people eat a big afternoon or evening meal and then take a nap or watch television. That’s the worst thing you can do. Let the food digest a bit and then get out and move. A walk timed to follow the big evening meal is particularly important because this research suggests high post-dinner blood sugar is a strong determinant of excessive 24-hour glucose levels,” said lead study author Loretta DiPietro, PhD, MPH, chair of the SPHHS Department of Exercise Science.
If you’re new to exercise, starting with short walks after meals can be a gentle and effective way to begin. Over time, you may even notice improved energy levels and better weight management. Remember to walk at a comfortable pace; it doesn’t have to be fast to be beneficial.
Keynote
By making walking a regular habit, you can take an active role in managing your health and reducing your risk of diabetes complications. So next time you finish a meal, consider heading out for a quick stroll — your body will thank you!
