Just 10 minutes of light walking after meals can bring significant benefits to metabolic health. According to experts, this simple habit helps improve insulin sensitivity, limit sudden blood sugar spikes and support the long-term prevention of metabolic disorders.
Insulin sensitivity is the ability of the body to use insulin hormone to deliver glucose from the blood into cells to generate energy. When the body is less insulin-sensitive, glucose easily accumulates in the blood, increasing the risk of insulin resistance, pre-diabetes and type 2 diabetes.
According to Dr. Hetashvi Gondaliya - Endocrinology - Diabetes specialist at CK Birla Hospital (India), even small changes in lifestyle can make a clear difference. She said that light walking after meals helps muscles increase glucose absorption and use, thereby reducing insulin secretion needs and contributing to improving insulin sensitivity over time.
How does walking help the body process blood sugar?
After eating, carbohydrates are broken down into glucose, causing blood sugar to naturally increase. If you sit still right after meals, blood sugar levels can remain high longer.
When walking, muscles contract and consume glucose to create energy. This process takes place partly independently of insulin, meaning the body does not need to secrete too much insulin to process blood sugar. As a result, post-eating hyperglycemia is better controlled.
In the long run, this habit can contribute to improving insulin sensitivity and reducing the risk of insulin resistance, a fundamental factor in many metabolic disorders.
Why are only 10 minutes enough?
Many people believe that high-intensity or prolonged exercise is beneficial for metabolism. However, experts say that a quick 10-minute walk right after meals also brings significant results.
Benefits may include:
Reduce blood sugar spikes after eating
Increase insulin sensitivity
Digestive support
Limit feeling tired and sleepy after meals
Increase total daily exercise
Especially for people who often feel tired or tend to want to eat more sweets after meals, walking can help stabilize blood sugar and contribute to reducing the need for high-sugar foods.
Benefits beyond blood sugar control
Not only stopping at improving insulin sensitivity, walking after meals also supports overall health. According to Dr. Gondaliya, this habit can help:
Improve digestion, reduce bloating.
Support weight control.
Strengthen cardiovascular health.
Reduce low-level inflammation in the body.
More importantly, this is an easy-to-perform form of exercise, suitable for many ages and does not require special equipment or space.
