Walks after meals

Two to five minutes of easy walking after a meal is one of the simplest things you can do for your blood sugar.

What the evidence says

A meta-analysis of short studies found that breaking up long sitting with brief, light walks (2–5 minutes at a time) lowered blood sugar compared with staying seated, and did so more than standing breaks [1]. Walking after meals is one way to fit those breaks in.

How to do it

• Within about 30 minutes of eating, walk for 2–15 minutes at an easy pace.
• Easy is enough. This is light activity, not a workout.
• No time? Walk around the house or office, or pace during a call.

Pros

• Takes a few minutes, no equipment, no change of clothes
• Adds to your daily steps (see daily walking)
• Doesn’t interfere with lifting at all

Cons

• The studies measured short-term blood sugar, not long-term health outcomes
• It doesn’t replace the 150 minutes a week of moderate cardio [2]

If you manage blood sugar

Walking can lower blood sugar. If you take insulin or medication that lowers blood sugar, ask your care team how to fit activity around meals and doses. More on eating for steady blood sugar: managing blood sugar on eatgood.now.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.