Daijiworld Media Network – Mumbai
Mumbai, Aug 6: A short walk after dinner may help reduce post-meal blood sugar spikes and support better metabolic health, according to Neal K. Shah, a Johns Hopkins and NIH-funded researcher and CEO of CareYaya.
In a recent Instagram video, Shah said a 10-minute walk after eating could be more effective in managing blood sugar levels than a longer workout done at another time of the day. However, he emphasised that the habit should complement, not replace, regular exercise.
“The secret isn’t the walk. It’s the timing,” Shah said.
He explained that blood glucose levels naturally rise after meals as the body digests food. Light physical activity soon after eating helps muscles use some of that glucose for energy, which may reduce the post-meal spike in blood sugar.
According to Shah, studies suggest that short walks taken after meals can improve glucose control and may be particularly beneficial for older adults and people monitoring their blood sugar levels. Frequent blood sugar spikes over time are linked to a higher risk of insulin resistance and type 2 diabetes.
Shah also stressed that post-meal walks should not be considered a substitute for structured exercise. He noted that strength training and cardiovascular workouts remain essential for building muscle, improving heart health and maintaining overall fitness.
“The most powerful routine isn’t one or the other. It’s both,” he said, encouraging people to combine regular exercise with short walks after meals.
Health experts have long recommended light physical activity after eating to support metabolic health. While research indicates post-meal walking can improve blood sugar response, the benefits may vary depending on diet, age, fitness level and existing health conditions.
Experts also advise individuals with diabetes or other medical conditions to consult healthcare professionals before making changes to their exercise routine. Nevertheless, Shah said simple lifestyle habits, when practised consistently, can contribute to better long-term health.