How a 10-Minute Walk After Eating Can Reduce Diabetes Risk

Diabetes is no longer a rare disease—it has become a common household concern. While some people control their blood sugar by changing their diet, others rely on regular exercise, and many try to combine both, making lifestyle changes challenging.

However, there’s good news: you don’t need a major lifestyle overhaul to keep blood sugar in check.

According to Dr. Saurabh Shetty, an American gastroenterologist trained at Harvard and Stanford, a simple daily habit can significantly reduce the risk of diabetes without altering your diet.

What’s the habit? Dr. Shetty recommends walking at a light pace for at least 10 minutes after every meal.

Here’s why it works: After eating, blood sugar levels naturally rise. Sitting or lying down immediately after a meal allows glucose to accumulate in the bloodstream. A short walk activates the leg muscles, which pull excess glucose from the blood and convert it into energy, gradually lowering blood sugar levels.

Lower blood sugar also reduces insulin release, preventing fat accumulation in the liver. This simple post-meal walk is therefore highly effective in preventing fatty liver disease as well.