Long morning walk vs short walks all day: Apollo neurologist shares which is better for blood sugar and cholesterol control and healthy heart

Is your daily one-hour morning walk really doing enough for your health? According to Apollo neurologist Dr Sudhir Kumar from Hyderabad, the answer might surprise you. In a post on X, he explained that while many people dedicate an hour to walking in the morning and then spend the rest of the day sitting, this routine may not offer the full health benefits they expect. Instead, breaking up movement throughout the day can have a far greater impact on overall well-being.

Dr Kumar pointed out that short, frequent walks — even three minutes every hour — can improve blood sugar and cholesterol levels, reduce the risk of heart attack and stroke, and keep your metabolism active all day long. He also noted that taking 5 to 10-minute walks after each meal and standing or moving briefly every hour can boost focus, energy, and endurance while improving metabolic health.

His verdict was clear: spreading movement throughout the day is far more beneficial than one long workout session. As Dr Kumar put it, small steps truly make a big impact.

Benefits of walking after a meal
According to Healthline, taking a short walk after meals can do much more than just help you feel less bloated. Regular post-meal walks have been shown to support digestion, balance blood sugar, and even improve heart health — all while contributing to overall fitness and weight management. Here’s how this simple habit can make a difference:

1. Aids digestion
A gentle walk after eating helps stimulate the stomach and intestines, allowing food to move through the system more efficiently. Healthline notes that consistent movement, equivalent to about 10 hours of walking per week, may also lower the risk of cancers affecting the digestive tract, including the stomach, liver, pancreas, and colon.

2. Improves blood sugar control
For people with type 1 or type 2 diabetes, light physical activity after meals can prevent sharp rises in blood sugar. Citing research, Healthline reports that walking for 10 minutes after each meal is more effective in stabilising glucose levels than a single 30-minute walk later in the day.

Which Walk is Healthier?

1. Many people walk for 60 minutes in the morning; then sit all day.
2. Others take short walks several times through the day.
▶️Both total 60 minutes… but the health impact is very different.

✅Science says:
Breaking up sitting time, even with short… pic.twitter.com/FtzOZMNm3B

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) November 11, 2025

3. Boosts heart health
Walking regularly has long been associated with a lower risk of heart disease. Studies referenced by Healthline show that moderate daily movement can reduce LDL (bad) cholesterol, regulate blood pressure, and cut the risk of stroke or heart attack.

4. Supports weight loss
Pairing post-meal walks with a balanced diet helps the body burn extra calories and maintain a healthy weight.

5. Helps manage blood pressure
Even light activity after eating has been linked to reduced systolic blood pressure, especially in those leading sedentary lives.