Walking to Manage Post-meal Blood Sugar

Walking is one of those underrated forms of exercise. It's not really a sport, and sometimes it feels too gentle to be considered an exercise. But did you know that fast-walking was in the Olympics this year?

Even if walking isn't as intense as running, hiking, or biking, it's still actually a great form of cardio and exercise. If you live with type 2 diabetes, walking after eating a meal or a sweet treat can help manage your blood sugar levels!

Managing blood sugar levels after meals

Exercise is an essential part of managing diabetes and staying healthy. Several studies and sources suggest that timing your workout and exercise after eating a meal may be beneficial to keeping your blood sugar levels in the ideal range.

A 2018 study reported that glucose levels are at their highest within 90 minutes after beginning to eat a meal. Exercising after eating can assist in lowering blood sugar concentrations. The researchers found that exercise 30 minutes after starting your meal is ideal, but this, of course, varies per person.¹

The many benefits of walking for type 2 diabetes

An endocrinologist shared with the Cleveland Clinic that it is important to check blood sugar levels before exercising. If your blood sugar levels are between 150 and 180, you are good to go. When exercising or walking, your muscles use and burn glucose. Routine exercise can help your body use insulin better.²

Walking is a simple and convenient exercise that doesn't require any equipment! You can walk without a gym and at all times of the day. If you eat a large meal during your lunch break, you can go for a quick walk before heading back to work.

Helpful ways to get motivated

I absolutely love going on walks and going on at least one every day (or most days). If I am being frank, there are some days where my motivation is low to get out and start walking. Here are some things that help me get up and go when I feel uninspired.

• Listening to music or a favorite podcast
• Calling a friend or family member.
• Walking to a local coffee shop in my neighborhood
• Mindfully observing buildings and architecture, or walking in nature.
• Bundling up with a coat, gloves, and scarf and choosing a route with uphill parts when it's cold outside.
• Walking on the sunny side of the street.
• Focusing on the fact that I know I'll feel better after walking

Does walking improve your blood glucose levels? How do you get yourself motivated to walk?