light physical activity promotes sweating and stimulates muscles to absorb more sugar from the bloodstream, helping to lower blood sugar after meals.

marching in place

about 10-15 minutes after a meal, you can stand in place and march or walk short distances around the house.

to perform this, stand upright with your feet hip-width apart. alternately raise each knee to hip height (approximately 90 degrees), simultaneously pumping the opposite arm as if walking in place. lower and switch sides. repeat continuously at least 20 times. exercisers can hold onto a chair or wall for balance if needed.

walking

individuals with diabetes often experience post-meal blood sugar spikes. a light walk of about 10-15 minutes can help muscles utilize more glucose, thereby limiting post-meal blood sugar increases and maintaining more stable blood sugar levels.

walking helps burn excess calories, maintain a healthy weight, and stabilize digestion—all crucial factors for blood sugar management. a relaxing stroll after a meal also has a positive effect on mental well-being, creating a sense of comfort and reducing stress.

a woman walks around hoan kiem lake. photo: giang huy.

stair climbing

to perform this, stand in front of a stair or step platform. place your entire right foot on the step. shift your weight onto your right foot, raising your left knee to hip height (approximately 90 degrees), then lower your left foot. step your right foot down, returning to the starting position. switch sides and repeat 20 times on each side.

this exercise strengthens, improves flexibility, and enhances balance, aiding in calorie burning and balancing blood sugar levels.

squats

squats are an exercise that requires no equipment and can be done almost anywhere. according to verywell health, performing squats for about one minute after a meal can help lower blood sugar while strengthening thigh, gluteal, and hip muscles.

to perform this, stand with your feet slightly wider than hip-width apart, toes pointing slightly outward, and arms crossed over your chest or extended straight forward. bend your hips and knees, lowering your body until your thighs are nearly parallel to the floor, while keeping your knees aligned with your toes. then stand back up straight. perform about 20 repetitions after a meal.

according to webmd, in addition to the exercises above, individuals with diabetes can limit post-meal blood sugar spikes by engaging in activities such as: vacuuming, cleaning the house, folding laundry, washing dishes, watering plants, dancing, and mopping floors. these activities are considered light exercises beneficial for health.

by anh chi (compiled)