Find us @


Very few people with diabetes exercise their muscles This study confirms that diabetes exercise is good for everyone

Find a time around your meal to exercise most effectively by doing so in the span of 60-90 minutes.



Two minutes of walking has been shown to reduce blood sugar and the risk of developing type 2 diabetes in the new study.

Walking after a meal is most beneficial within the first 60-90 minutes after eating, when insulin levels are highest.

Weight loss, improved mood, and reduced blood pressure are just a few of the many health benefits associated with regular walking.

It may be challenging to achieve the recommended weekly total of 150 minutes of moderate-intensity physical activity. It’s easy to let physical activity slide when you have so many other things on your plate, like attending meetings, cooking, cleaning, and preparing for presentations. But recent studies show that even two minutes of walking can help regulate blood sugar and reduce the risk of developing type 2 diabetes.

The effects of sitting for long periods of time were compared to those of light-intensity walking and standing in a meta-analysis of seven studies published in the journal Sports Medicine.


All participants were randomly assigned to either a walking or a standing group and given instructions to walk or stand for two to five minutes every twenty to thirty minutes for the duration of the study. Only two of the seven studies included both diabetic and non-diabetic participants. The other five included people who had never had diabetes before. Blood sugar levels were found to decrease after as little as five minutes of brisk walking, according to the study’s authors.

Particularly, compared to sitting or standing, walking 60–90 minutes after a meal (when blood sugar levels are at their highest) was associated with more moderate changes in blood sugar levels. People with prediabetes or other forms of diabetes who want to prevent dangerously low or high blood sugar levels should pay attention to this.

Systolic blood pressure (the higher number), postprandial glucose (the amount of glucose in your blood within four hours after a meal), and insulin were used to evaluate cardiovascular health (the hormone that regulates blood sugar).

Neither insulin nor blood pressure were found to be significantly affected. Moreover, the study found that standing helped reduce blood sugar levels, though not as much as walking did.

Look at This Picture Gallery and Get Your Blood Sugar Checked If You Recognize These Symptoms (ETNT Health)


According to Nick West, M.D., chief medical officer and divisional vice president of global medical affairs at Abbott, “studies have clearly shown that moderate exercise, including simply walking, after a meal can lower the surge in blood sugar that follows eating.” This has led to improved glucose control in those with diabetes, which may eventually lead to fewer diabetes-related complications.

However, he emphasizes, “The timing of the exercise is crucial. One to one and a half hours after eating is ideal because that’s when your blood sugar is at its highest.

What this means, in essence,

Dr. West recommends going for a walk after dinner not just for your blood sugar, but for a number of other health benefits as well. “Exercise is good for cardiovascular heart health and conditioning and can help to maintain a healthy body weight, which is important for a variety of reasons,” the authors write, “despite the recently described benefits in blood sugar control and diabetes prevention.” He also says that taking a walk after a meal can help with gas and bloating, as well as make it easier to fall asleep at night.

The daily practice of walking has numerous advantages. Another study found that regular walking helped reduce body fat and improved the body’s response to insulin, and yet another found that even just 10 minutes of walking improved mood. In addition, walking has been linked to reduced blood pressure and has been shown to boost cardiovascular health in other research.


Dr. West cautions against engaging in strenuous activity too soon after eating, saying that it can lead to indigestion and abdominal pain. Because of this, it’s important to carefully select the intensity of your post-meal movement and think about the size of your dinner.

Take a short walk after each meal, and make it enjoyable by doing something you enjoy, like listening to your favorite podcast while walking your dog or chatting with a friend.

All Out Studio offers a free 14-day trial with access to over 200 home workout videos from top fitness publications like Men’s Health, Women’s Health, Prevention, and more.