2-Min Walk


This time of year when sugary treats are aplenty, keep this in mind… 

Taking a 2-minute walk after a meal or treat has a significant impact in moderating blood sugar levels.  

A gentle stroll engages your muscles, and uses the fuel from food at a time when there is a lot of it circulating in the bloodstream. Your muscles keep some of that excess glucose. Moving even a little bit can lead to measurable changes! 

A recent study analyzed people who went for a short, light-intensity walk after eating.

The result? 

Their blood sugar had a more gradual rise and fall. They didn’t change the meal they ate, but the impact on their body was lessened.  

For individuals with diabetes, avoiding dramatic changes in blood sugar is critical. For all of us, it has a huge impact on our health and wellbeing.

Taking a mini walk within 60-90 minutes after eating provides the best results for minimizing blood sugar spikes. 

If you’re in a place where you can’t take a mini walk after mealtime, standing will help lower blood sugar levels, but walking still reigns superior. 

Don’t let food-induced sleepiness have you heading to the couch for a nap! Instead, lace up your shoes. The longer you walk, the better you’ll feel! With each step, you’re balancing your blood sugar, sharpening your brain, and re-filling your energy supply. 

If you only have 2 mins, take a stroll around the block. Have more time? Even better.


Today’s 20/20 Walking audio is a steady-state workout that gradually increases in intensity.

The focus during this workout is perceived effort, not pace. It’s a nice mental change to help you enjoy your walk more than when you’re fixated on maintaining a certain time.

If you have 20 minutes to spare when you’re finished, keep the audio going, because there’s an extra 20 minutes of resistance training at the end to sculpt and tone your shoulders, back, arms, and core.