Post-meal walking
10–15 minute walk after meals blunts the post-prandial glucose spike.
Why
Light walking activates muscle glucose uptake without insulin signalling: the muscles pull glucose out of the blood directly. Short post-meal walks measurably reduce the glycemic peak vs. sitting after eating. Especially useful for those with prediabetes, insulin resistance, or after carb-heavy meals.
Slot in your day
How to do it
How
Walk 10–15 minutes within 30 minutes of finishing a meal. Slow pace is fine. Doesn't need to be every meal; the largest carb meal of the day is the highest-leverage one.
Sticking with it
Pair with the largest carb meal of the day: biggest leverage, easiest to remember.
Markers this may influence
Evidence
Buffey 2022 Sports Med meta-analysis (7 RCTs) of light walking after meals: short (2–5 min) post-meal walks attenuated postprandial glucose and insulin spikes vs sitting, meaningful for prediabetes and insulin resistance. The largest carb meal of the day is the highest-leverage one to pair this habit with.