Walking after meals helps control blood sugar and support weight loss, say scientists
TOI World Desk | TOI Global Desk | Sep 19, 2025, 19:16 IST
Walking shortly after meals can help control blood sugar, aid digestion, and support weight loss, according to recent studies. Research shows that even light walking within 20 minutes of eating is more effective than delayed exercise in lowering glucose spikes. Experts recommend this simple habit as a preventive step against diabetes and related health risks.
A short walk after meals may offer more health benefits than expected. Recent studies show that walking soon after eating can help regulate blood sugar, support weight loss, and improve digestion, all without the need for intense workouts or strict diets.
Early research
The idea of post-meal walking gained attention after a 2011 study published in the 'International Journal of General Medicine'. The study observed two people who walked for 30 to 60 minutes after lunch and dinner over a period of one month. Both participants lost between 3 to 6 pounds during that time.
More importantly, the study noted that walking helped reduce the rise in blood sugar that usually happens 30 to 60 minutes after eating. According to the researchers, walking before the blood sugar level reaches its peak can prevent excess glucose from being stored as fat. This makes it a useful habit for those looking to manage their weight and blood sugar.
Larger studies in recent years have supported these early findings. In 2020, a study in the 'European Journal of Physiology' involved 48 adults aged 18 to 65. It found that walking immediately after breakfast lowered blood sugar levels more effectively than walking before or long after eating.
In 2023, the 'Journal of Sports Medicine' published a review of eight clinical trials with 116 participants. The results showed that walking within 20 minutes after eating significantly reduced high blood sugar levels. The longer the delay in starting physical activity, the weaker the effect.
Doctors explain that walking after meals helps the muscles absorb more glucose from the bloodstream. Dr. Rebecca Robinson, a consultant in sports and exercise medicine, says that walking increases the body’s use of glucose for energy. This lowers the amount of sugar in the blood and reduces the risk of it being stored as fat.
She also warned that repeated spikes in blood sugar, especially after eating refined carbohydrates, can lead to insulin resistance. Over time, this may increase the risk of type 2 diabetes and other health issues like heart disease.
Experts recommend walking within 10 to 20 minutes after eating. A light to moderate walk lasting 20 to 30 minutes is enough to see benefits. The walk does not have to be fast or difficult; it only needs to be consistent. While this practice is safe for most people, those with medical conditions should speak to a doctor before adding it to their routine.
Early research
The idea of post-meal walking gained attention after a 2011 study published in the 'International Journal of General Medicine'. The study observed two people who walked for 30 to 60 minutes after lunch and dinner over a period of one month. Both participants lost between 3 to 6 pounds during that time.
More importantly, the study noted that walking helped reduce the rise in blood sugar that usually happens 30 to 60 minutes after eating. According to the researchers, walking before the blood sugar level reaches its peak can prevent excess glucose from being stored as fat. This makes it a useful habit for those looking to manage their weight and blood sugar.
Stronger evidence later
Larger studies in recent years have supported these early findings. In 2020, a study in the 'European Journal of Physiology' involved 48 adults aged 18 to 65. It found that walking immediately after breakfast lowered blood sugar levels more effectively than walking before or long after eating.
In 2023, the 'Journal of Sports Medicine' published a review of eight clinical trials with 116 participants. The results showed that walking within 20 minutes after eating significantly reduced high blood sugar levels. The longer the delay in starting physical activity, the weaker the effect.
How walking helps
Doctors explain that walking after meals helps the muscles absorb more glucose from the bloodstream. Dr. Rebecca Robinson, a consultant in sports and exercise medicine, says that walking increases the body’s use of glucose for energy. This lowers the amount of sugar in the blood and reduces the risk of it being stored as fat.
She also warned that repeated spikes in blood sugar, especially after eating refined carbohydrates, can lead to insulin resistance. Over time, this may increase the risk of type 2 diabetes and other health issues like heart disease.
When and how to walk
Experts recommend walking within 10 to 20 minutes after eating. A light to moderate walk lasting 20 to 30 minutes is enough to see benefits. The walk does not have to be fast or difficult; it only needs to be consistent. While this practice is safe for most people, those with medical conditions should speak to a doctor before adding it to their routine.