By Marc Dellière, Medical Consultant & Trainer – Specialist in Stress, Prevention & Integrative Health
Many patients say : “Doctor, I eat a balanced diet, but my blood sugar levels remain unstable... what else can I do?”
The answer: exercise, especially after meals.
Which exercises really make a difference?
🚶 Walking after a meal
Study: 30 minutes of brisk walking significantly reduces postprandial blood sugar spikes (Bellini et al., 2022).
What to do: go for a brisk walk (as if you were in a hurry) after lunch or dinner.
🏃 Moderate or intense aerobic exercise
Study: Just before or after a meal, aerobic exercise increases insulin sensitivity by 50-85% (Rynders et al., 2014).
What to do: Cycling, swimming, running, or rowing for 20-40 minutes at an intensity that leaves you slightly out of breath but still able to talk.
🏋️ Resistance exercise (light weight training)
Study: A few sets before a meal reduce postprandial blood sugar and insulin levels (Bittel et al., 2021).
To do: 2–3 sets of 10–15 squats, incline push-ups, core exercises, or exercises with resistance bands. More muscle mass = more “reservoirs” to store glucose.
🔄 Intermittent activity (activity breaks)
Study: standing up and walking for 3–5 minutes every 30 minutes reduces postprandial blood sugar levels, even without structured exercise (Dempsey et al., 2016).
To do: at the office, get up regularly: walk down the hallway, get a glass of water, stretch your legs.
🔀 Combination of endurance + resistance
Study: alternating between the two types of activity is ideal for controlling blood sugar levels in people with diabetes.
To do: combine 2 endurance sessions (brisk walking, cycling, running) and two muscle-strengthening sessions each week.
My experience
No need to run a marathon. A few regular steps are enough. I have seen patients improve their blood sugar levels simply by walking for 10–15 minutes after lunch.
Imagine: instead of seeing your blood sugar levels rise, your muscles absorb it like natural fuel. You gain energy, peace of mind... and protect your arteries.
🔑 Key takeaway
- Moving, even a little, is metabolic therapy.
- Walking after a meal,
- Adding a little resistance,
- Alternating endurance and strength training,
- Breaking up sedentary periods...
All of this helps smooth out blood sugar spikes.
Learn more about Pep2Dia® for glucose management!
Sources:
✍️ Bellini A, et al. Nutrients, 2022. PMID: 35268055
✍️ Rynders CA, et al. J Clin Endocrinol Metab, 2014. PMID: 24243632
✍️ Bittel AJ, et al. Med Sci Sports Exerc, 2021. PMID: 33044441
✍️ Dempsey PC, et al. Diabetes Care, 2016. PMID: 26813694
✍️ Colberg SR, et al. Diabetes Care (Position Statement ADA), 2016. PMID: 27926890