Discover the benefits of the '2 per 20' rule for managing blood sugar levels
TOI World Desk | TIMESOFINDIA.COM | Jun 28, 2025, 18:00 IST
A recent report highlights the '2 per 20' rule—walking for two minutes every 20 minutes—as beneficial, especially for those with sedentary lifestyles or prediabetes. Experts like Dr. Arora note it can reduce post-meal blood sugar spikes by up to 25%. Dr. Swetha explains that inactivity hinders glucose absorption, while even small movements activate muscles, improving insulin sensitivity.
The practice, highlighted in a recent report by The Indian Express, is particularly beneficial for individuals with prediabetes, early-stage diabetes, or those with predominantly sedentary lifestyles. Dr. Manisha Arora, senior consultant in internal medicine at CK Birla Hospital, Delhi, explained that simple activities such as walking, stretching, or pacing can significantly reduce post-meal blood sugar spikes.
“This small adjustment can lower blood sugar spikes by up to 25 percent after meals,” Dr. Arora stated. “It’s especially helpful for people who cannot commit to regular gym workouts or have limited time for exercise.”
Understanding the Physiology Behind the Rule
Sitting for prolonged periods can cause the muscles in the legs to become inactive, reducing their ability to help absorb glucose from the bloodstream. This can lead to higher postprandial (after-meal) blood sugar levels, said Dr. Birali Swetha, consultant endocrinologist at Gleneagles Aware Hospital, Hyderabad.
“When muscles stay inactive, glucose remains in the bloodstream longer, making blood sugar management more difficult,” Dr. Swetha said.
Engaging in brief physical activity activates large muscle groups, allowing the body to process sugar more efficiently. The same report noted that insulin levels can drop by approximately 25 percent, enhancing insulin sensitivity and reducing the risk of insulin resistance.
Who Can Benefit
While the rule offers general health benefits, it is particularly recommended for individuals at risk of developing type 2 diabetes or those with existing blood sugar concerns. Office workers and others with sedentary routines stand to gain the most, Dr. Arora added.
“Even small movements—such as taking 30 seconds to sit down slowly—can have cumulative benefits,” she said. “These minor activities are equivalent to taking several steps and contribute to overall metabolic health.”
Supporting Research Findings
A separate analysis referenced by Health and Me, a health information platform, reported that people who followed the “2 per 20” rule experienced noticeable health improvements. In controlled observations, participants saw blood sugar reductions between 24 percent and 30 percent, while insulin levels dropped between 23 percent and 26 percent.
Significantly, the benefits were observed across age groups, body weights, and fitness levels. Even slow, low-intensity walking produced measurable improvements.
The Broader Health Context
Health experts caution that while the “2 per 20” rule offers a convenient intervention, it is not a substitute for regular exercise, a balanced diet, or prescribed medication. However, for individuals with time constraints or mobility issues, it provides a practical and low-barrier way to improve glucose control.
“Sitting for long hours without movement leads to muscle inactivity, poor glucose utilization, and increased risk for chronic conditions like diabetes and cardiovascular disease,” Dr. Swetha said.
Activating muscles through even modest movements improves circulation, reduces inflammation, and enhances the body’s ability to metabolize glucose.
Conclusion
As awareness of sedentary lifestyle risks grows, small yet consistent actions like the “2 per 20” rule offer a promising strategy for improving metabolic health. Health professionals recommend incorporating this habit alongside other healthy practices for the best outcomes.
“This small adjustment can lower blood sugar spikes by up to 25 percent after meals,” Dr. Arora stated. “It’s especially helpful for people who cannot commit to regular gym workouts or have limited time for exercise.”
Understanding the Physiology Behind the Rule
Sitting for prolonged periods can cause the muscles in the legs to become inactive, reducing their ability to help absorb glucose from the bloodstream. This can lead to higher postprandial (after-meal) blood sugar levels, said Dr. Birali Swetha, consultant endocrinologist at Gleneagles Aware Hospital, Hyderabad.
“When muscles stay inactive, glucose remains in the bloodstream longer, making blood sugar management more difficult,” Dr. Swetha said.
Engaging in brief physical activity activates large muscle groups, allowing the body to process sugar more efficiently. The same report noted that insulin levels can drop by approximately 25 percent, enhancing insulin sensitivity and reducing the risk of insulin resistance.
Who Can Benefit
While the rule offers general health benefits, it is particularly recommended for individuals at risk of developing type 2 diabetes or those with existing blood sugar concerns. Office workers and others with sedentary routines stand to gain the most, Dr. Arora added.
“Even small movements—such as taking 30 seconds to sit down slowly—can have cumulative benefits,” she said. “These minor activities are equivalent to taking several steps and contribute to overall metabolic health.”
Supporting Research Findings
A separate analysis referenced by Health and Me, a health information platform, reported that people who followed the “2 per 20” rule experienced noticeable health improvements. In controlled observations, participants saw blood sugar reductions between 24 percent and 30 percent, while insulin levels dropped between 23 percent and 26 percent.
Significantly, the benefits were observed across age groups, body weights, and fitness levels. Even slow, low-intensity walking produced measurable improvements.
The Broader Health Context
Health experts caution that while the “2 per 20” rule offers a convenient intervention, it is not a substitute for regular exercise, a balanced diet, or prescribed medication. However, for individuals with time constraints or mobility issues, it provides a practical and low-barrier way to improve glucose control.
“Sitting for long hours without movement leads to muscle inactivity, poor glucose utilization, and increased risk for chronic conditions like diabetes and cardiovascular disease,” Dr. Swetha said.
Activating muscles through even modest movements improves circulation, reduces inflammation, and enhances the body’s ability to metabolize glucose.
Conclusion
As awareness of sedentary lifestyle risks grows, small yet consistent actions like the “2 per 20” rule offer a promising strategy for improving metabolic health. Health professionals recommend incorporating this habit alongside other healthy practices for the best outcomes.