11 Diabetes Management Strategies That Work for Indian Families

3. Walk for 10 minutes after meals to blunt glucose spikes

A short walk after eating does more for blood sugar than you might expect. Studies and clinical advice note that 10 minutes of gentle walking after meals helps muscles use glucose and lowers post-meal levels (UIHS and diabetes educators). This is easy to fold into family life: a post-dinner chakkar, a brisk walk after a heavy lunch, or a quick stroll around the block after the tiffin. Make it social. Ask a family member to join so it becomes a shared habit rather than a chore. If mobility is limited, try standing and marching in place or gentle leg movements while seated. Action steps this week: after each main meal aim for a 10-minute walk for three days, then increase to daily. Use a phone timer and pair the walk with a simple family rule—no screens for that 10 minutes—to reinforce the habit.