Susan B. Sloane, BS, RPh, CDE, has been a registered pharmacist for more than 20 years and a Certified Diabetes Educator for more than 15 years. Her two sons were diagnosed with diabetes, and since then, she has been dedicated to promoting wellness and optimal outcomes as a patient advocate, information expert, educator, and corporate partner.

You've just enjoyed a large meal, and you feel full and tired. So, you head for the couch to relax, watch TV and digest, right? Not so fast.

Early research shows that walking for 15 minutes three times a week after your evening meal can lower your risk of getting type 2 diabetes. Also, while the research still needs to be verified by larger studies, it showed that these short walks controlled blood sugar as well as one long 45-minute walk.

This is big.

I know that some people get scared off by the idea of exercise in general. Maybe you are too tired or not strong enough for a long jog or a vigorous walk—no problem! Who doesn't have 15 minutes to spare? You can even walk around your own backyard, make a quick phone call to pass the time, find an interesting podcast…and before you know it, you're one step closer to becoming healthier.

I am certainly not advocating only 15 minutes a day, but small steps are the beginning of bigger changes. Note that walking after your largest meal is suggested. I know that for some, lunch is the biggest meal of the day, so go with what works best for you and your lifestyle. The takeaway though, is the same: get moving after your meals and reap some pretty major benefits.