A 10 minute walk after meals can help lower blood sugar spikes in people with prediabetes or type 2 diabetes. Going for short, brisk walks is an easy way to keep blood sugar levels in check without dramatically changing your daily routine.
What is the connection between walking and blood sugar?
Walking helps lower blood sugar in a few key ways:
- It uses up glucose as fuel. When you walk, your muscles need energy, so they take up glucose from your bloodstream without needing insulin.
- It makes your cells more sensitive to insulin. Exercise makes cells more readily absorb glucose from the blood, meaning less insulin is required.
- It reduces risk of insulin resistance. Staying active helps prevent fat buildup that can lead to insulin resistance.
Moderate physical activity like brisk walking gives your blood sugar levels an extra boost to stay in your target range. It doesn’t take much time or effort to see these benefits.
How long and fast should you walk to lower blood sugar?
The American Diabetes Association recommends getting at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking. This equals out to about 30 minutes of activity 5 days per week.
For the best blood sugar benefits, your walks should be:
- 10+ minutes. Short 1-2 minute walks do not seem to have the same effects. To see benefits, your walk should be sustained for at least 10 minutes.
- Brisk pace. Walking at a casual stroll does not provide the same blood sugar lowering effects as a brisk walk where your heart rate increases. Aim for a pace of 3-4 mph.
- Most days per week. Walking just 1-2 days a week is not enough. Try to walk at least 5 days per week for better management.
Here is a quick chart summarizing the recommended walking guidelines:
| Duration | Intensity | Frequency |
|---|---|---|
| 10+ minutes | Brisk pace (3-4 mph) | 5 days per week |
How long does it take for a walk to reduce blood sugar?
Going for a 10-minute brisk walk can start lowering your blood sugar levels almost immediately:
- Within 5 minutes of starting your walk, your cells become more insulin sensitive, allowing glucose to be absorbed out of the bloodstream more readily.
- Within 10-15 minutes, your muscles are taking up glucose for energy to power your walk, reducing excess sugar in the blood.
- The effects last for 2-24 hours after exercise. The longer and more intense the walk, the longer the blood sugar lowering benefits tend to last.
In short – a 10 minute walk can start working in minutes to lower blood sugar, with benefits that persist for hours afterwards.
When should you walk to lower blood sugar?
The best time for a diabetes-friendly walk depends on your daily blood sugar fluctuations:
- If you tend to wake up with high fasting blood sugar, a morning walk can help lower it before breakfast.
- If your blood sugar spikes after meals, walking 10-15 minutes after eating can prevent the spike.
- If your blood sugar drops in the late afternoon, a walk can boost it back up to prevent low blood sugar.
Most people with diabetes find a 10-minute post-meal walk to be most effective at controlling spikes. But work walking into your schedule when it’s convenient and appropriate for your daily patterns.
How can you remind yourself to walk after meals?
To make post-meal walks a habit, try these tips:
- Set a recurring alarm on your phone for 10-15 minutes after you typically start eating
- Place a note that says “Take a walk!” somewhere visible in your kitchen or dining area
- get up from the table and start walking right after you finish eating, without sitting down again
- Walk with a family member or friend to motivate each other
- Take a few short 1-2 minute walk breaks during longer meals, like business lunches
The more often you remind yourself to just stand up and take a quick 10 minute walk, the more habitual it will become.
Where should you walk to lower blood sugar?
Your neighborhood is filled with ideal routes for diabetes-friendly walks:
- Walk around your block
- Go around a nearby park
- Stroll through your subdivision
- Walk around a nearby school track
- Go up and down the halls and stairs inside a mall
- Park farther away so you have a longer walk to your destination
Any flat, paved route works for getting in a 10-minute brisk walk. Try out different options near your home or office to find a safe, convenient path to regularly walk.
What should you wear and bring on blood sugar walks?
Having the right gear can make your walks easier and more pleasant:
- Comfortable walking shoes like sneakers or shoes with straps to avoid blisters
- Breathable, loose clothing that allows movement and ventilation
- Hat and sunglasses if walking in sunny, bright conditions
- Light jacket or hoodie in cool weather to stay warm
- Water to stay hydrated, especially on longer walks
- Walking sticks if needed for balance or orthopedic issues
- Diabetes ID and emergency glucose like glucose tablets in case of low blood sugar
Being prepared for the weather and having water available will enable you to complete your 10-minute walks with ease to better control blood sugar.
How does walking compare to other diabetes exercise?
While all physical activity is beneficial, brisk walking has unique advantages for diabetes management:
| Brisk walking | Jogging/running | Resistance training | |
|---|---|---|---|
| Intensity | Moderate | Vigorous | Varies |
| Impact on joints | Low | High | Low-moderate |
| Time commitment | 10+ mins | 20+ mins | Varies |
| Equipment needed | None | Proper running shoes | Resistance bands, weights |
Walking provides moderate intensity activity with low joint impact in short 10-minute bursts. This makes it accessible and sustainable for long-term diabetes management.
How can you walk safely with diabetes?
Walking is generally very safe, but consider these precautions for diabetes:
- Wear proper footwear to prevent injury and ulcers on feet
- Bring glucose tablets or snacks in case blood sugar drops
- Stay hydrated by drinking fluids before, during, and after walks
- Avoid extremely hot or cold temperatures that may worsen blood sugar control
- Use sun protection including hats, shades, and sunscreen to prevent burns that won’t heal as well with diabetes
- Start slow and gradually increase walking duration and intensity
Walking with diabetes is safe when you take precautions for your feet, blood sugar levels, hydration, temperature, sun protection, and gradual increases in exercise levels.
Conclusion
Taking a 10 minute brisk walk after meals is an easy, effective way to lower blood sugar spikes. Walking requires minimal time and equipment, but provides big benefits for managing diabetes long-term. Pay attention to when your blood sugar tends to be high and make a habit of walking at those times of day. With the right preparation and precautions, brief post-meal walks can become a sustainable lifestyle adaptation that improves your blood sugar control.