- By Bornika Das
- Thu, 24 Jul 2025 01:28 PM (IST)
- Source:JND
10-10-10 Rule For Blood Sugar Management: In recent times, managing blood sugar levels has been a growibg concern, especially with the rising rates of diabetes and prediabetes worldwide. While there are medications and insulin therapy, people are now turning to more natural, lifestyle-based strategies to lower their blood sugar levels. Little do people know that there is no need to have big lifestyle changes but just 10 minutes can help manage blood sugar. What is gaining prominence in recent times is the 10-10-10 rule, which is simple and science-backed, working wonders. The 10-10-10 rule helps regulate the sugar levels and balances other aspects of the health if you are a diabetic, including mindful eating, boost insulin response and support better self-care.
This 10-10-10 rule for diabetics is backed by science and is gaining prominence for its effectiveness in supporting metabolic health and promoting better glucose control. The routine is quite easy to follow and has realistic steps to control the overall health by investing in one 10-minute moment at a time. The 10-10-10 rule features to take a 10-minute pause before meals, go for a 10-minute walk after eating, and spend 10 minutes reflecting each day. Here’s everything you need to know about the 10-10-10 rule for managing blood sugar levels.
What Is The 10-10-10 Rule?
The 10-10-10 rule is designed to manage blood sugar levels naturally without any medications, thus balancing those post-meal spikes for diabetics.
This rule is a great lifestyle intervention that involves taking three 10-minute walks throughout the day - one after each meal, including breakfast, lunch and dinner. This rule also helps to reduce postprandial or after-meal blood glucose spikes by activating muscles to use glucose more efficiently. This is an easy-to-follow method which mostly focuses on light-to-moderate physical activity, which is done shortly after eating, thus, helping people with insulin resistance, type 2 diabetes or those aiming to prevent glucose dysregulation.
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Unlike the high-intensity workouts, this technique helps encourage small and sustainable movements that can easily fit into the buy lifestyle schedules. However, it is important to emphasise timing, such as walking within 15 to 20 minutes after meals, which sets it apart from general exercise recommendations that are given for the same task.
How Do 10-10-10 Rule Work To Regulate Blood Sugar Levels?
After eating, especially a meal loaded with carbohydrates, the blood glucose levels begin to rise. Those who are non-diabetics, the spike is managed by insulin. However, if you have type 2 diabetes or prediabetes, the response often becomes sluggish, leading to prolonged hyperglycemia, which damages nerves, blood vessels and organs over time.
10-10-10 Rule For Controlling Diabetes (Image Credits: Canva)
Following the 10-10-10 rule helps the muscles, becoming the body’s largest glucose, sink. During a walk, muscles begin to contract and actively absorb glucose from the bloodstream, which is independent of insulin.This immediate absorptionof glucose helps flatten the spike that follows a meal. Even two to three minutes of light activity after meals significantly improves blood glucose profiles.
ALSO READ: 5 Healthy Food Combinations To Keep Your Blood Sugar Levels In Check
How To Follow The 10-10-10 Rule?
The 10-10-10 rule is easy to adopt in the busy lifestyle schedule, which does not require major changes, other than being proactive. Start by setting a reminder 15 minutes after finishing the meal. Take a walk, thereafter, at a comfortable pace, aiming for around 1,000 steps in each 10-minute session. Here are the strategies you can follow:
Walk around the house while talking on the phone.
Head to a local park or even just around the block.
Turn on music to make it enjoyable.
Take along a friend, family member, or pet for accountability.
(Disclaimer: This content, including suggestions and advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any drastic changes in your lifestyle.)