Managing blood sugar is often associated with strict diets, calorie counting, and constant monitoring. But according to Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford University, a small, consistent lifestyle change may help control blood sugar effectively—without overhauling your diet.

In a post shared on Instagram on January 15, 2026, Dr Sethi explained a simple post-meal habit that can naturally reduce glucose levels and support overall health.

The Simple Habit That Works

Contrary to popular belief, controlling blood sugar doesn’t always require rigid dietary restrictions. Dr Sethi says that one ten-minute walk after meals can significantly lower blood sugar levels.

“Most people think blood sugar control requires strict diets, but one simple habit can lower glucose almost as effectively as diet changes,” he said.

The key lies in muscle activity. Dr Sethi explains that your leg muscles act like a sponge. When they move, they draw glucose from the bloodstream into the muscles for energy. This reduces the amount of glucose circulating in the blood, which in turn:

• Lowers insulin release
• Reduces fat being stored in the liver
• Minimizes blood sugar spikes

This mechanism is especially important for people with fatty liver, insulin resistance, or type 2 diabetes, as it helps prevent further liver fat accumulation and supports metabolic health.

Who Can Benefit

Dr Sethi highlighted that this habit is particularly beneficial for people with:

• Prediabetes
• Type 2 diabetes
• Fatty liver disease
• Insulin resistance
• Weight gain and belly fat
• Sugar cravings

Even a short walk around your home after meals can activate the muscles enough to make a measurable difference in blood sugar levels.

Benefits of the Post-Meal Walk

According to Dr Sethi, the advantages of this simple habit include:

• Smaller blood sugar spikes: Helps prevent sudden surges after eating.
• Lower insulin levels: Reduces strain on the pancreas.
• Reduced liver fat storage: Supports liver health and prevents fatty liver progression.
• Less belly fat: Helps improve body composition.
• Fewer sugar crashes: Maintains stable energy levels throughout the day.
• More consistent energy: Supports daily activities without fatigue.

“You don’t need to walk fast, you don’t need step goals, and you don’t need a structured workout,” Dr Sethi emphasized. “Even walking around your home works. One simple habit, no diets, no workouts—just walk for 10 minutes after meals and let your muscles lower your sugar naturally.”

Practical Tips

• Walk right after finishing a meal, ideally for 10 minutes.
• Keep the pace comfortable, not strenuous.
• Focus on leg movement—even casual movement counts.
• Make it a daily habit after lunch or dinner for maximum effect.

Important Notes

Dr Sethi’s recommendation is based on general health and metabolic research. It is not a substitute for professional medical advice. People with medical conditions, mobility issues, or those taking medication for diabetes should consult their doctor before making changes to their routine.

Bottom Line

Controlling blood sugar doesn’t always require drastic dietary restrictions or gym sessions. A short, post-meal walk can activate your muscles, reduce glucose in the blood, and provide multiple metabolic benefits. For anyone struggling with prediabetes, insulin resistance, or even occasional sugar spikes, this simple habit may be an easy, effective addition to daily life.

---