After meals, working muscles take up glucose partly without insulin. A short walk engages them as glucose rises.
What the research suggests
Studies suggest light walks of 2 to 15 minutes can lower post-meal glucose, especially within 30 minutes. Several short walks may help more than one longer walk.
Making it stick
Walk after dinner: go outside, pace on a call or take the stairs.
At work, take a slow lap after lunch or walk to a farther chai stall.
Not a licence to overeat
A walk does not offset a very large meal; pair it with a balanced plate.
Education, not personal medical advice. Consult a qualified clinician about diagnosis, treatment and your results.