Overindulging in festive foods during Diwali celebrations can send your blood sugar soaring. This is especially concerning for people with diabetes, who are at risk of serious health issues. However, there is one simple trick that could be useful for blood sugar management that anyone can follow conveniently. After a big meal, a simple daily habit can help manage blood glucose effectively – walking.
Walking after meals has emerged as one of the most effective ways to manage post-meal spikes. Known as Shatapavali, or taking 100 steps after eating, the ancient practice is also backed by scientific studies. In fact, walking as little as 2-5 minutes after a meal can control blood sugar spikes, according to a 2022 study in the journal Sports Medicine.
Dr Sudhir Kumar, Neurologist at Apollo Hospital, Hyderabad, who regularly posts wellness tips on his X handle shared the best exercises for blood sugar control and ideal duration of walking after every meal for people with diabetes.
When to start walking after meal: Immediately or few minutes after?
Dr Kumar suggests waiting for 10-15 minutes before walking after meals as this is the time when the process of digestion is underway and glucose starts enter the bloodstream.
“This timing coincides with the period when blood glucose levels begin to rise as the meal is being digested and glucose is entering the bloodstream,” says the expert.
The renowned neurologist noted that while walking immediately after finishing a meal or within 0–5 minutes is still beneficial, “some people may feel discomfort or bloating, especially after a heavy meal.”
“Waiting 10–15 minutes allows initial digestion to begin while still catching the early glucose rise,” says Dr Kumar.
How much to walk after your meal
The expert says that even a short walk of 10 minutes can help with curbing glucose spike, but a slightly longer walk spanning half-n-hour could provide additional benefits, in case your meal is carb-rich.
“10–20 minutes of light to moderate walking at 3–4 km/hour pace is usually enough to blunt the glucose spike. A longer 30-minute walk can provide additional benefits, especially after carbohydrate-rich meals,” he says.
For people with diabetes or prediabetes, the expert says, this habit can significantly lower post-meal glucose and even reduce HbA1c over time.
Exercises for blood sugar management
Dr Kumar in another X post shared different exercises and their impact on blood sugar:
10-minute walk after dinner
Effect: Strongly blunts post-meal glucose spikes, especially after dinner.
HbA1c reduction: 0.5–0.7% when done consistently.
Reason: Targets the period of highest glucose rise, improving daily glucose averages.
40-minute morning walk on an empty stomach
Effect: Improves insulin sensitivity and burns fat but may not control post-meal glucose peaks as effectively.
HbA1c reduction: 0.3–0.5%.
Best for weight loss and metabolic health, but has slightly less impact on HbA1c than post-meal walking.
30-minute strength training session
Effect: Builds muscle mass, which increases insulin sensitivity and glucose uptake even at rest.
HbA1c reduction: 0.5–1.0% when performed regularly (2–3 sessions per week).
Best for long-term glycemic stability and metabolic improvement.
The expert notes that strength training can have the greatest immediate effect on lowering HbA1c, and 10-minute post-meal walks are most effective for post-meal glucose control.
“Combine both short post-meal walks daily plus strength training 2–3 times a week for maximum HbA1c reduction,” he concluded.
Dislcaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.