October 16, 2025 : Managing blood sugar levels is one of the most crucial aspects of preventing and controlling diabetes, especially as more Indians face rising risks due to sedentary lifestyles and poor eating habits. While many people focus on what to eat, when and how you move after meals can have just as much impact on your HbA1c levels — a key marker of long-term blood sugar control.
To address this, Dr. Suresh Kumar, Senior Endocrinologist at Apollo Hospitals, shared insights on the most effective form of physical activity for maintaining healthy glucose levels: comparing post-meal walks, morning walks, and strength training.
According to Dr. Kumar, a short walk after meals may be more effective than an early-morning walk when it comes to stabilizing post-meal glucose spikes. “Walking for just 10–15 minutes after each meal helps your muscles use glucose for energy, which directly lowers blood sugar levels. It’s a simple, yet powerful, lifestyle habit,” he explained.
He added that while morning walks improve overall fitness and mood, their impact on immediate glucose control is limited compared to post-meal movement. “A brisk morning walk is great for heart health and metabolism, but if your goal is to control HbA1c or reduce diabetes risk, focusing on activity after eating makes a bigger difference,” he said.
However, Dr. Kumar emphasized that strength training — such as bodyweight exercises, resistance bands, or light weights — plays an equally vital role in long-term blood sugar regulation. “Building muscle increases insulin sensitivity. That means your body becomes better at using insulin efficiently, keeping glucose levels more stable even at rest,” he noted.
For optimal results, he recommended combining both aerobic (walking) and strength training activities in a weekly routine. “A mix of post-meal walks and strength training three times a week offers the best protection against diabetes and helps lower HbA1c,” Dr. Kumar advised.
He also stressed that consistency matters more than intensity. “You don’t need to spend hours in the gym or walk for miles. Regular, moderate movement after meals — even around the house — can lead to measurable improvements in blood sugar within weeks,” he said.
Doctor’s Key Recommendations for Blood Sugar Control:
- Walk 10–15 minutes after each meal to prevent glucose spikes.
- Do strength training (like squats, resistance bands, or weights) 3–4 times per week.
- Add morning walks for overall fitness, stress relief, and cardiovascular benefits.
- Avoid sitting for long periods after meals — light movement helps glucose regulation.
Experts at Apollo Hospitals highlight that lifestyle changes like mindful eating, consistent physical activity, and adequate sleep can significantly reduce diabetes risk even in genetically predisposed individuals.
Summary
Apollo expert Dr. Suresh Kumar says post-meal walks are best for lowering blood sugar, while strength training improves insulin sensitivity — combining both offers maximum protection against diabetes and better HbA1c control.