A heart-healthy habit: walking after meals

Good news for those who find it difficult to make time for exercise every day: scientific research shows that just a 10-minute walk after meals can help control blood sugar levels. According to a study conducted by scientists at Ritsumeikan University in Japan, a short walk taken immediately after eating proved more effective than a 30-minute walk taken half an hour later.

Why is this important?

A sharp rise in blood sugar after meals, known as postprandial hyperglycemia, can lead over time to cardiovascular diseases, Alzheimer’s, diabetes, and other serious conditions. These elevated sugar levels increase oxidative stress in the body, damaging blood vessels and impairing brain function.

Current medical guidelines recommend 30 minutes of moderate physical activity at least five days a week. However, this isn’t easy for everyone — lack of time, motivation, or physical limitations can prevent it. Especially for pregnant women or the elderly, long workouts can be physically challenging.

Details about the study

The study involved 12 healthy, young, and non-smoking individuals (average age: 20). Each participant was tested under three different conditions:

Control group: remained seated for 2 hours after eating;

Short walk: 10-minute walk immediately after glucose intake;

Long walk: 30-minute walk starting 30 minutes after glucose intake.

All participants walked at a consistent pace — an average of 3.8 km/h (around 2.4 mph). A 75-gram oral glucose tolerance test (OGTT) was conducted in each case, and blood sugar levels were measured every 10 minutes over two hours.

Interesting results

Both walking routines helped lower blood sugar, but only the 10-minute walk significantly reduced peak glucose levels. For example, those who didn’t walk had a peak of 181.9 mg/dL, while those who took a short walk peaked at 164.3 mg/dL (p = 0.028), nearly a 10% decrease.

The 30-minute delayed walk showed only a slight reduction to 175.8 mg/dL (p = 0.184), suggesting that the timing of the walk is key!

Participants also rated how difficult the walk felt: the 10-minute walk was described as “very easy” (RPE 7), while the 30-minute one scored RPE 9 (p = 0.003). So, the short walk was not only effective but also easier to do.

Heart rate and digestive discomfort were similar in both walk types.

Why does this matter?

A quick, short walk helps intercept the post-meal glucose rise, preventing dangerous sugar spikes. This protects blood vessels, lowers heart disease risk, and maintains brain health.

Importantly, this research supports Japan’s “Plus Ten” initiative, which promotes increasing daily activity by just 10 minutes.

Conclusion and recommendations

The study shows that a 10-minute walk after meals:

Reduces peak blood sugar levels;

Lowers total glucose load;

Is easy and time-efficient;

Doesn’t cause pain or digestive problems.

By turning this simple habit into a daily routine, you can improve your health. However, keep in mind that the study only involved healthy young people. Future research is expected to include older individuals, those at risk for diabetes, and real meals instead of glucose drinks.

In the meantime, put down your phone or turn off the TV after dinner and take a 10-minute walk — this small habit could protect you from serious diseases! Read 'Zamin' on Telegram!