Diabetes? Fitness expert shares easy exercise to help manage blood sugar and digestion after a meal

Health hacks are often overly complicated, but sometimes the most effective solutions are surprisingly simple. Fitness trainer Justine Agustin suggests that what you do in the five minutes after eating could have a lasting impact on your blood sugar levels and digestion.

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Instead of sitting down or lying back, a few minutes of gentle movement — as basic as calf raises or light marching — may help the body process food more efficiently. Science appears to back this up. Here's how...

Why small movements matter for blood sugar

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Yes, that's right. Small steps matter. When you rise onto your toes and lower your heels during calf raises, your calf muscles contract and relax in a way that encourages glucose absorption. This means sugar in the bloodstream is pulled into the muscles and used for energy, helping prevent sharp post-meal spikes in blood sugar. Research has shown that even light physical activity after eating can reduce postprandial glucose levels compared to being sedentary.



Similarly, a trial in Sports Medicine found that intermittent bouts of light walking improved blood sugar regulation in both healthy adults and those with metabolic conditions.

Movement and digestion: A natural aid

Aside from stabilizing blood sugar, these movements stimulate circulation, which helps direct more blood flow to the stomach and intestines. This, in turn, supports the digestive system in breaking down food and moving it smoothly along the gastrointestinal tract. A gentle walk or marching in place not only prevents that heavy, sluggish feeling but can also reduce bloating. A study in the World Journal of Gastroenterology found that light physical activity after meals improved gastrointestinal motility, suggesting a tangible benefit for people struggling with indigestion.

Justine, however, emphasized on keeping these movements easy and non-strenuous, about 30 calf raises or a two-minute light walk is enough. The goal isn’t to burn calories but to engage the body’s natural systems to handle food more effectively.

Disclaimer: This content is for informational purposes only and does not replace professional medical advice. Always consult your doctor before starting any new exercise, especially if you have diabetes or other health conditions.