I tried this super easy walking technique — it didn’t just increase my step count

I decided to head out for 15 minutes after eating my lunch, and saw tangible results (Picture: Getty Images) Usually, once I’ve eaten any form of large meal, slumping on the sofa pretty much appeals over anything else. But various studies show walking after breakfast, lunch and dinner reaps a tonne of benefits. One study, published in 2022, found a mere two minutes of walking after eating is beneficial for things like blood sugar regulation. Again, research produced in 2011 found the immediate post-dinner walk to be more beneficial for weight loss than doing the same thing one hour later. Plus, one 2019 YouGov study found almost half (45%) of UK adults are sedentary for at least six hours each day, while 46% of working adults walk for less than an hour each working day. And while I’m quite conscious about my own step count, usually aiming for 7,000 per day at the very minimum, I usually feel I could try to do more. So, today, I decided to head out for 15 minutes after my lunch, before my tuna sandwich had barely hit my stomach. I left my plate in the sink, grabbed my keys, and marched down the street, ridding myself of any lethargic thoughts that were trying to convince me an extra 15 minutes of relaxation would be a more satisfying use of my time. I opted for a fairly simple route, so I wouldn’t get overly carried away and go over my allotted time. Keeping a close eye on my watch, I did seven-and-a-half minutes down the hill, and the same amount back up, so as not to overcomplicate things. Ask Metro Use AI to go deeper into the stories you care about – powered by Metro and trusted publications. I spun myself back around halfway, hoping passersby wouldn’t think I’d simply gone the wrong way, or lost the plot entirely. It’s worth lacing up your trainers for 15 minutes after a meal (Picture: Getty Images) A way to avoid the afternoon slump As soon as I stepped outside, I was thankful for it. As well as increasing my step count, I was able to take a good look around and have a nosy look at the people around me. I saw parents pushing prams around, dogs on leads, friends enjoying Bank Holiday coffees outside a cafe, the lot. It was a nice reminder that it’s always worth getting away from your desk if you can, whether you’re working from home or in the office. I know I always appreciate it. I’m also quite susceptible to the mid-afternoon slump, which usually hits me anywhere between 2.30 and 3pm. At this point, I’m usually reaching for a cold, crisp Coke Zero, and perhaps a little chocolate bar to tide me over. While I did reach for my obligatory fizzy drink, I did so more out of habit than anything else. I wasn’t feeling tired; in fact, much more energised. For once, I didn’t feel like I wished I could give my brain a good shake around, perhaps a little rinse under the tap, to reset it. My concentration was better, and more steady. The words flowed from me with ease. On the walk itself, I found my brain coming up with all kinds of ideas; things I’d forgotten to do, things I should write about in the future. I felt more creative, but also like I had a useful outlet to channel my fairly overactive brain. I usually try to get out on a lunchtime stomp if I can (Picture: Getty Images) Better blood sugar levels Now, because I’m type 1 diabetic, going out for a 15-minute walk after eating takes on another meaning. While regular people rely on their pancreases to produce insulin, my body doesn’t have any at all. Because of this, I wear an insulin pump, and register an injection at the push of a button whenever I eat. There’s also a steady flow of it running through me, as I need a certain baseline level to keep myself regulated. My autoimmune condition also means my blood sugars fluctuate, and this sometimes depends on whether I’ve given the correct insulin for a meal, plus a whole bunch of other factors, including how tired or hormonal I am. Most foods with carbohydrates will increase my blood sugar ever so slightly after eating, even with insulin. And sometimes, I have days where it feels nigh-on impossible to get this temperamental disease under control. As such, I’m no stranger to the idea that it’s generally good practice to try and hop out after eating, even if it’s just for a few minutes. I usually employ this rule whenever I eat pizza, as any type 1 will attest to the fact that it can send any healthy blood sugar absolutely haywire (so much so that there’s a special setting on my pump to deal with it). This afternoon, I noticed my blood sugar coped much better, even though I hadn’t had a particularly high carb lunch. I didn’t have any spikes, and my blood glucose monitor didn’t buzz to tell me I was running high. While it’s true that most people won’t be able to measure this in the same way I can, it’s a sure enough sign that walking is good for the average Joe. Deals of the Day The viral LED face mask with over 350 lights that's currently discounted by £100 A friend said I looked 'snatched' – I credit this new Charlotte Tilbury powder Shop MySweetSmile's biggest Bank Holiday offers before they end Back-to-school shopping just got a lot cheaper thanks to Primark The back-to-school essential parents forget every year – and it could cost them So, from now on, I’ll rush straight for my walking shoes after every meal, even if it feels difficult or even inconvenient. The feeling it generates after stepping through my front door afterwards makes it all worth it. How long you need to walk for every day to ‘reduce risk of early death’ A 2026 study, conducted by the Norwegian School of Sports Sciences and published in The Lancet, estimates that walking for just five minutes per day could help reduce the risk of early death by 10% for most of the general population, while walking for 10 minutes could cut the risk by 15%. But this figure is different for the ‘least active’ people among us, as for them, a five-minute walk could reduce the risk by just 6%. If you aren’t able to get out and about for a brisk walk, simply getting up and moving about your home, doing housework, for instance, could also make a difference. The findings also claimed that reducing the amount of time you are sedentary (sitting and inactive) by 30 minutes each day could help to prevent around 4.5% of deaths. Do you have a story you’d like to share? Get in touch by emailing MetroLifestyleTeam@metro.co.uk Arrow MORE: The 7 health signs that prove you’re officially getting older Arrow MORE: Is it safe to eat eggs? Latest advice as deadly salmonella outbreak nears 500 cases Arrow MORE: The 10 UK areas where people live the longest — and what they have in common The Slice Your free newsletter guide to the best London has on offer, from drinks deals to restaurant reviews.