The Ten-Minute Walk
Blunt the worst of a big meal by moving straight after it.
The hour after a large meal is when most people sit down. It is also the window where movement does the most good per minute spent.
Working muscle pulls glucose out of the blood without needing much insulin. A short walk shortly after eating flattens the spike that would otherwise happen, which is why ten minutes here does more than the same ten minutes at another time of day.
Go straight after the biggest meal
Within about thirty minutes. Later still helps, but the effect fades the longer you leave it.
Ten minutes is enough
This is not exercise and it should not feel like it. Easy pace, no need to change clothes.
Attach it to something you already do
Walking the dog, going to post a letter, a lap of the block before the washing up.
Do it after the meal that is hardest for you
For most people that is dinner. Pick the one that leaves you sluggish.
Go deeper
What the paid version adds to this one.
Why the timing window matters and how much the effect actually is
What to do when a walk is not possible after the meal
How this stacks with the protein-first pattern
A filmed week showing the routine around a real schedule