Why should people with diabetes walk after meals?
According to Dr. Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, India, after each meal, the body begins the process of converting carbohydrates into glucose, the main source of energy for the body. In healthy people, insulin helps move glucose into cells for use or storage. However, for people with diabetes, this process is disrupted, causing blood sugar levels to increase after eating.
Walking gently after eating helps:
Increases the muscle's ability to absorb glucose, thereby reducing excess sugar in the blood.
Reduces blood sugar after eating by up to 30%, according to many scientific studies.
Improve digestion, prevent bloating and indigestion.
Increased insulin sensitivity, supporting better blood sugar control.
Support weight loss and weight control, an important factor in diabetes treatment.
Ideal time to walk after meals
Dr. Bhumesh Tyagi says the best time for diabetics to start walking is about 15-30 minutes after eating. This is when blood sugar begins to increase, and gentle physical activity will help the body use glucose more effectively, avoiding spikes in blood sugar after meals.
Suitable walking duration and intensity
duration: 10-20 minutes at a time, depending on your health and meals.
Intensity: Walk gently to moderately, do not walk too fast or struggle, especially right after eating.
Even short walks during the day can help maintain stable blood sugar levels, improve cardiovascular and mental health.
Suggestions for walking after meals
After breakfast: A light walk helps kick-start your metabolism, creating energy for the new day.
After lunch: This is often the time when blood sugar rises the most during the day, walking helps slow down the absorption of sugar.
After dinner: Walking helps digestion better, improves sleep and avoids nighttime hyperglycemia.
Some important notes
Monitor your blood sugar before and after walking, especially if you are taking insulin or a blood sugar lowering medication.
Avoid walking too early after eating well, as it can cause indigestion. You should wait about 15-30 minutes before exercising.
Always bring water, glucose candy or snacks in case of sudden hypoglycemia.
Consult your doctor before starting the habit of exercising, especially for the elderly or those with underlying medical conditions.
Long-term benefits of walking after eating
Maintaining the right walking habit after meals helps:
Stabilize blood sugar after eating.
Limit complications of diabetes.
Improve cardiovascular health.
Supports weight control.
Boosts your spirit and sleep.
Note
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
