- Dietitians say taking a walk is the best way to lower blood sugar after Thanksgiving dinner.
- Walking for as little as 10 minutes improves blood sugar by helping your muscles use glucose.
- It can also aid digestion and prevent post-meal grogginess. So, invite the whole family.
The scene is a familiar one: plates are cleared, bellies are full, and the siren song of the sofa is calling your name. After a joyous Thanksgiving feast filled with turkey (or Tofurky, if that’s your jam), mashed potatoes, stuffing and pie, the desire to snuggle up on the couch is almost overwhelming. While this post-meal lethargy may feel like a natural part of the holiday, it’s also a sign that your body is working overtime. That delicious carbohydrate-rich meal can send your blood sugar on a roller-coaster ride, leading to that classic energy slump. And if you’re living with diabetes or insulin resistance, it can be even more problematic.
But what if the best antidote to this food coma wasn’t curling up on the couch? What if it were something simple and free that you could do with the whole family? According to dietitians, the single most effective thing you can do for your blood sugar after Thanksgiving dinner is go for a walk. It’s a small action that can make a difference in how you feel after the big meal and for your long-term health.
How Walking After Thanksgiving Dinner Can Improve Blood Sugar
Here’s a quick and dirty physiology lesson for you. When you eat a carbohydrate-rich meal, your body breaks its carbohydrates down into glucose (sugar), which enters your bloodstream. This signals your pancreas to release insulin, a hormone that helps shuttle glucose from your blood into your cells to be used for energy. A large carb-heavy meal like Thanksgiving dinner can cause a rapid spike in blood glucose, placing a heavy demand on your insulin response.
This is where a post-meal walk works its magic. Engaging in light physical activity prompts your muscles to get in on the action. “This happens because active muscles use glucose for energy, which can reduce the workload on your insulin system,” explains Maria Lucey, RDN. Instead of relying solely on insulin to clear sugar from your blood, your moving muscles start “soaking up” that glucose directly, helping to lower blood sugar levels naturally.
The benefits are not just theoretical. They are backed by science. “A recent study showed that even a 10-minute walk immediately after a meal can help to suppress a post-meal rise in glucose,” shares Lauren Harris-Pincus, M.S., RDN. By preventing extreme spikes and subsequent crashes in blood sugar, you can avoid that groggy, sluggish feeling and maintain more stable energy.
Furthermore, movement is a fantastic digestive aid. “Moving after a meal can aid digestion and help maintain steady energy levels throughout the day. It is a win-win!,” says Lucey.
But the focus here isn’t on strenuous exercise. “Think of walking after Thanksgiving dinner as a gentle way to reset,” shares Jamie Lee McIntyre, M.S., RDN. “It’s not about burning calories; it’s about supporting your body’s metabolism and digestion.”
Tips to Incorporate Walking
Making a post-Thanksgiving walk a new tradition is easier than you might think. The key is to keep it simple and enjoyable. Here are a few practical strategies to get everyone moving.
- Make it a group activity. The best way to build a new tradition is to do it together. “Instead of heading straight to the couch, gather family or friends for a gentle post-dinner walk,” suggests Lisa Young, Ph.D., RD. “It’s a simple, effective way to support both your blood sugar and your overall well-being.” Frame it as a chance to continue the conversation and enjoy some fresh air.
- Time it right. You don’t have to lace up your sneakers the second you put down your fork. A great strategy is to walk during the window between your main course and dessert. This gives you a little time to start digesting that big meal before digging into the pumpkin or apple pie.
- Set the expectation early. Mention your plan for a post-dinner walk before the meal even starts. This plants the seed and makes it feel like a planned part of the day’s festivities rather than an afterthought. You could say something like, “Let’s all plan on a quick walk around the block before we cut into the pies!” This simple announcement can turn a healthy idea into a group commitment.
- Keep it fun and flexible. Remember, the goal is movement, not a marathon. “It doesn’t [even] have to be a walk. Get moving in ways that work for you,” advises Amy Lawson, M.S., RD, LDN. If the weather is poor or a walk isn’t feasible, get creative indoors. “After Thanksgiving dinner, have a dance party with your family or run the stick vacuum around the house,” Lawson suggests. Any activity that gets your muscles working counts.
Our Expert Take
The consensus among health experts is clear: Moving your body after a large meal is one of the best things you can do for your blood sugar. So, why not take a walk after Thanksgiving dinner? It’s so effective that dietitians say it’s the first thing you should do after the big meal.
A Thanksgiving feast is a time to celebrate and enjoy your favorite seasonal foods, and a short walk afterward doesn’t take away from that. Instead, it enhances the experience by helping you feel better, more energized and less sluggish. And it doesn’t have to take long, either. Walking for as little as 10 minutes can help lower your blood sugar and aid digestion. It’s a simple, powerful act of self-care that transforms the holiday from what can be a passive experience on the couch to an active celebration of good food and good company. This year, as you gather with loved ones, consider starting this new tradition. When the last of the turkey has been eaten, lead the way out the door for a refreshing walk. It’s a small change that offers a significant return, helping you feel your best long after the leftovers are gone.
