Did you know that walking after your meals is the simplest way to regulate blood sugar levels?

Interestingly, she said, after both meals, she climbed stairs for five minutes and took a brisk 10-minute walk, which helped taper the peaks.

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Does it help to walk post-meal?

Dr Sudhir Kumar, renowned neurologist from Apollo Hospitals in Hyderabad, popularly known as the @HyderabadDoctor on X and who writes on fitness and health, reacted to Mundra’s tweet.

He said, “5-10 minute walk after every meal is vital in regulating post-meal glucose surge. This habit (of post meal walking) is useful for all, especially for those with insulin resistance, prediabetes, and diabetes.”

5-10 minute walk after every meal is vital in regulating post-meal glucose surge. This habit (of post meal walking) is useful for all, especially for those with insulin resistance, prediabetes and diabetes. https://t.co/3jkkjPYrOn

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) January 3, 2024

Interestingly, research studies have shed light on the significant impact of post-meal walking on blood glucose levels. A study focusing on post-meal walking in Type 2 diabetes discovered that walking after meals is more effective in lowering postprandial glycaemia than walking without specified timings.

In a randomised crossover study involving 41 adults with Type 2 diabetes, participants were advised to either walk for 30 minutes daily or for 10 minutes after each main meal.

The study found that the incremental area under the blood glucose curve (iAUC) was significantly lower when participants walked after meals, especially after the evening meal, when carbohydrate intake and sedentary behaviours were highest.

Another study exploring various exercise protocols, including post-meal exercise performed 30 minutes after each meal for 15 minutes, further supported the benefits of timing exercise, particularly after meals, for blood sugar regulation.

Doctors have emphasised that physical activity after meals, including walking, effectively alleviates symptoms of abdominal bloating.

A separate study focusing on pre- or post-meal exercise effects, highlighted that postprandial activity reduces glycaemia more than pre-meal exercise, especially after evening meals.

Also Read: Tamil Nadu government sets up 8 km walking corridors

How about a brisk walk or exercise?

However, doctors South First spoke to cautioned that the post-meal walk should be a gentle stroll, not a brisk one.

Speaking to South First, renowned interventional cardiologist Dr Deepak Krishnamurthy said, “Brisk walking or exercise immediately after food intake is not advisable. A gentle stroll is okay.”

Doctors have pointed out that heavy exercise right after eating can divert blood away from the stomach and intestines, leading to indigestion or an upset stomach. It can also result in a side stitch, a sharp abdominal pain believed to be caused by the tugging of ligaments that support the diaphragm.