Many people either go to sleep or sit in an armchair after eating. Some start walking, but it is important to know when and for how long this should be done. This is especially relevant for diabetic patients, as a short walk after a meal can be beneficial. It helps the body utilize the sugar obtained from food, contributing to blood glucose control.
Professor Dr. Rajesh Hargawat from the Endocrinology Department at AIIMS in New Delhi provided this information. Dr. Rajesh notes that post-meal walks bring significant benefits to the body. The reason is that blood sugar levels rise after a meal, and this trend can be managed through walking.
According to Dr. Rajesh Hargawat, the most beneficial time to start walking is approximately 15–20 minutes after eating. This does not require intense or exhausting physical activity; a simple, calm walk at a moderate pace is sufficient. Since blood glucose levels increase after a meal, movement during this period allows muscles to use glucose, which helps reduce the post-meal sugar spike.
It is important to avoid sudden fast walks or heavy workouts. Dr. Rajesh warns that it is not recommended to suddenly speed up or perform strenuous exercises after eating. If symptoms such as chest pain, dizziness, or unusual shortness of breath occur during the walk, one should stop and seek medical attention if necessary. Patients with heart disease or other serious conditions must consult a doctor regarding the correct timing and method of walking.
Dr. Rajesh Hargawat also emphasizes that daily walks in the morning and evening, lasting 30–35 minutes, are beneficial for health. Regular walking can help stabilize blood sugar levels, maintain a healthy weight, and improve cardiovascular health. However, it should be remembered that walking alone does not ensure complete diabetes control; a balanced diet and quality sleep are extremely important. Furthermore, one must strictly follow the recommendations of their attending physician.