A specialist diabetes dietitian has revealed a simple yet effective tip to help keep blood glucose levels stable after meals: take a short walk. Mike Skarlatos, a dietitian with Abbott, explained that this small change can significantly reduce post-meal blood sugar spikes and improve insulin sensitivity.
Why walking after meals matters
After eating, especially carbohydrate-rich meals, blood glucose levels often rise. According to Mr Skarlatos, engaging in light physical activity like walking helps lower glucose levels and enhances the body's ability to use insulin. He stated: 'Moving your body helps lower glucose levels and improves how your body uses insulin, and even a short walk after eating can reduce a post-meal rise.' Repeated spikes can increase glucose variability and push average levels away from target, so reducing them is crucial for long-term health.
Health benefits beyond glucose control
Consistently lowering post-meal glucose spikes helps maintain the health of small blood vessels, which is important in preventing diabetes-related complications such as damage to the eyes, kidneys, nerves, and heart. Mr Skarlatos emphasised that consistency matters more than intensity: 'While national guidelines recommend around 150 minutes of physical activity per week, split in a way that works for the individual, there are no hard and fast rules when it comes to glucose management. The key is what each person can realistically manage and the impact a short walk has on their own glucose levels, which can be checked using a CGM, such as Libre.'
Practical tips for incorporating walks
In addition to post-meal walks, the dietitian recommended reducing sedentary time and breaking up long periods of inactivity during the day. He noted that many people with diabetes report feeling better after a short, non-strenuous walk following a meal, and it may also aid digestion by supporting gastric emptying.
The bigger picture of diabetes management
With nearly six million people in the UK living with diabetes—nine in ten having type 2—and almost seven million more at risk due to prediabetes, simple lifestyle interventions like post-meal walks can make a significant difference. Keeping blood glucose stable helps those with type 2 diabetes manage their condition and may prevent the disease in those at increased risk.
