The #1 Habit to Start for Better Blood Sugar, According to Dietitians

If you’ve recently been diagnosed with prediabetes or diabetes, you may be eager to learn how to improve your blood sugar levels. And even if you don’t have a diabetes diagnosis, it’s never too soon to start making lifestyle changes to help keep your blood sugar levels in the normal range. When it comes to managing blood sugar levels, eating fewer carbohydrates might be your first thought. And while carbs—and diet in general—are a key puzzle piece, other lifestyle factors also play an important role. 

One easy habit to adopt is taking a short walk after you eat. Research shows that walking for as little as two to five minutes after a meal can work wonders for improving blood sugar levels. We spoke with dietitians to better understand why going for a short walk is so effective and asked them about other strategies for keeping your blood sugar levels steady.

How Walking After a Meal Can Improve Blood Sugar

Being physically active is a great way to support healthy blood sugar levels. For one, it improves insulin sensitivity. Insulin is the hormone that moves sugar from your blood to your cells. Physical activity helps your cells respond better to insulin so it can move sugar out of your blood more effectively, resulting in lower blood sugar levels. Another benefit? Because your muscles need glucose—aka sugar—for energy, engaging big muscles through physical activity causes muscle cells to take in sugar from your blood, even if insulin isn’t available.

Raksha Shah, M.A., RDN, a dietitian and founder of WisebiteNutrition.com, refers to this as a “sugar sweep.” “This natural ‘sugar sweep’ helps reduce post-meal blood sugar spikes and improves how well your body uses insulin. Instead of storing sugar, your body burns it for energy—keeping glucose from hanging around in your blood,” she says.

Unsure of where to start? Walking for just a few minutes after a meal can help! “A simple 10-minute walk after meals benefits blood sugar, insulin sensitivity and long-term metabolic health. Science backs this up!” says Bess Berger, RDN, a dietitian at Nutrition by Bess, a women’s health center in New Jersey. Research shows that going for a gentle walk can help lower your risk of developing type 2 diabetes, especially if you’re mostly sedentary. That’s right. You don’t have to spend an hour a day at the gym to reap the benefits of physical activity.

One review found that taking two- to five-minute light-intensity walking breaks throughout the day significantly lowered glucose and insulin levels after meals. What’s more, these short walking breaks added up to an average of 28 minutes of low-intensity activity per day—a meaningful increase in physical activity.

Tips for Being More Physically Active

If you tend to spend most of your day sitting, it can be challenging to find the motivation to exercise. But remember, you don’t have to go from 0 to 100 overnight. In fact, doing so could lead to burnout. Instead, gradually increase your activity level to help you stay motivated and prevent injury. 

So what does this look like in practice? Instead of carving out time for an hour-long gym sesh, brainstorm ways to add a few short movement breaks to your day. Here are some suggestions: 

• Get a walking pad for under your desk.
• Set up reminders in your calendar that encourage you to get outside for a couple of minutes throughout the day.
• Invest in cold weather gear so you can get outside, regardless of the temps. 
• Schedule regular walks with a friend for accountability. 
• Add a few stretches to your morning or nighttime routine.
• Play your favorite song and take a midday dance break.

It’s all about getting your big muscle groups activated. If a walk isn’t for you—say, if it’s too cold where you live—Shah encourages simple tasks, like vacuuming or even pacing while you talk on the phone. “The secret sauce is consistency and avoiding long stretches of sitting,” she says.

Other Strategies for Better Blood Sugar

There are a bunch of other ways to manage your blood sugar levels in addition to physical activity. Here are some expert-recommended strategies:

• Eat a Balanced Diet. “Aim for half your plate to be colorful, fiber-rich veggies, a quarter lean or plant-based proteins, and a quarter quality carbs (think whole grains or legumes),” says Shah. Add some healthy fats from foods like avocado, nuts or olive oil, and you have a well-balanced plate that can help prevent blood sugar spikes and promote overall well-being. 
• Prioritize Quality Sleep. Studies show that getting low-quality, inadequate sleep can lead to higher blood sugar levels after breakfast the next morning. Establishing a regular sleep routine and finding ways to wind down at night can help you get some better zzz’s. 
• Manage Stress. “Chronic stress pushes cortisol [levels] up, which can send blood sugar on a roller-coaster,” says Shah. Try taking time to rest, meditate, do yoga or talk with a loved one. Physical activity can also help! 

The Bottom Line

Physical activity helps move sugar out of your blood and into your cells, resulting in lower blood sugar levels. And the good news is, you don’t have to overhaul your workout routine overnight. If you spend most of the day sitting, taking just a few two-minute walking breaks throughout the day can make a big difference. Walking isn’t your thing? No problem! Try dancing to your favorite song, tending your garden or stretching while watching TV. Anything that gets your big muscles activated will do the trick!