Walking After Meals: A Simple Habit to Control Blood Sugar and Boost Health

ISLAMABAD: Experts suggest a simple habit that can help keep blood sugar levels in check: taking a short walk after every meal.

Walking after eating helps muscles use glucose more effectively for energy, which lowers blood sugar levels. Over time, this habit may reduce the risk of developing chronic conditions such as type 2 diabetes.

How Walking After Meals Helps:
After a meal, carbohydrates from fruits, vegetables, grains, and processed foods are broken down into glucose and enter the bloodstream. The pancreas releases insulin to help cells absorb glucose for energy.

However, consuming large amounts of carbohydrates can overwhelm the insulin response, causing blood sugar levels to spike. Persistently high blood sugar may lead to symptoms like blurred vision, excessive thirst, frequent urination, headaches, and muscle weakness. Long-term high blood sugar can damage nerves, kidneys, heart, blood vessels, and eyes, increasing the risk of type 2 diabetes.

When to Walk:
Research indicates that walking soon after eating is most effective. Experts recommend starting a walk within 29 minutes of finishing a meal. A moderate pace is sufficient to achieve benefits, so there’s no need for brisk or strenuous exercise.

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How Long to Walk:
Even short walks are beneficial. Studies show that just 2 minutes of walking after a meal can positively affect blood sugar levels. Walking for 10 minutes is considered ideal for maintaining optimal glucose control.

Additional Benefits:
Walking after meals not only helps control blood sugar but also reduces bloating, supports healthy blood pressure, improves mood, and promotes better sleep.

Incorporating a brief post-meal walk into daily routines is a simple and effective way to improve overall health and prevent long-term complications.