Doctor reveals a simple fitness habit: just a few short walks

A long walk of 10,000 steps is not the only way to build more movement into the day. Doctor Carlos Jaramillo recommends a simpler routine: walk gently for 15 minutes after each meal.

Jaramillo, who regularly shares health advice on social media, says many patients struggle to find time for one long walk. Three shorter walks can spread activity across the day and fit more easily into a normal schedule.

The walks may also help moderate the natural rise in blood glucose after eating. Light movement encourages muscles to use glucose for energy. Short walks can be especially useful for people who spend much of the day sitting, because they break up long periods of inactivity and increase total daily movement.

A walk after lunch can fit into a work break, while an evening walk may become a pleasant daily routine and could support better sleep. There is no need to walk particularly fast or push hard. The aim is to get the body moving after a meal, with the pace adjusted to a person’s fitness and comfort.

Jaramillo also recommends somewhat more vigorous walking in so-called zone two, where breathing becomes faster but conversation remains possible. Walking should not replace strength training, he says, because muscle mass and strength naturally decline with age. Strength work is particularly important for women during menopause, when hormonal changes can accelerate the loss of muscle and bone mass.

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Replace one long and tiring walk with three shorter ones.