Expert Shares The Best Time To Walk Post Meals For Diabetics

For people with diabetes, even minor lifestyle habits, such as when you go for a walk after eating, can have a major impact on blood sugar management. Although walking at any time helps, science suggests that scheduling your walk after meals will better control glucose levels. Read ahead for the recommendations of experts about the best time for diabetics to walk after meals.

Why Walking After Meals Matters

The editorial team of Onlymyhealth reached out to Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, and he explained that during and after meals, your blood sugar levels increase as your body metabolises carbohydrates. “For diabetics, these spikes are hard to control and can contribute to long-term complications if not regulated. Walking assists muscles in better absorbing glucose, reducing blood sugar levels without going on insulin or medication alone,” he shared. Walking also increases digestion, circulates blood more efficiently, and aids in weight control, all important for diabetics.

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Ideal Time to Walk After Eating

“The ideal time for diabetics to take a walk is 15 to 30 minutes after a meal. This is the time when blood sugar usually starts to increase. Beginning a gentle walk during this time prevents sudden peaks, enabling your body to metabolise blood sugar more consistently,” he suggested.

A 10 to 20-minute walk will suffice to provide an evident benefit, particularly following big meals. Research indicates that even brief periods of low to moderate walking following meals may lower post-meal glucose as much as 30%.

Meal-Wise Timing Tips

Here are a few meal-wise timing tips, as shared by Dr Tyagi:

• Following Breakfast, A brief walk shortly after breakfast stabilises blood sugar levels early in the day and establishes a positive tone for your metabolism.
• After Lunch: This tends to be when blood sugar rises the most. A 15-minute walk post-lunch is especially helpful in enhancing insulin sensitivity.
• After Dinner: Nighttime walks benefit digestion and glucose control as well. In case dinner is your most substantial meal, try 15 to 20 minutes of light to moderate walking.

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Adapt Based on Medication and Blood Sugar

Dr Tyagi further highlighted that if you are on insulin or other blood-sugar-lowering medications, check your levels before leaving home. Walking too early or for too long can induce hypoglycemia (low blood sugar) in some people. Have glucose tablets, a snack, or juice handy just in case. It makes sense to speak with your doctor before initiating or altering your routine.

Benefits Beyond Blood Sugar Control

Routine post-meal walking helps in several ways. These include:

• Weight control
• Improved digestion
• Improved cardiovascular health
• Decreased fatigue and bloating
• Improved mood and sleep

Bottomline

A 10 to 20-minute walk beginning 15 to 30 minutes after meals can decrease post-meal blood sugar surges by a lot in diabetics and help them stay healthier overall.