A short walk after you eat. The app times it for you.
For adults living with type 2 diabetes or prediabetes. Tap "I just ate" and Ten After opens a walk window, counts you down, and guides a few easy minutes. Strength twice a week comes later. It logs everything.
Start freeFree to start · no card · your data stays on your device
Regular physical activity, as part of a healthy lifestyle, may help you live well with type 2 diabetes.
Week 5 · after lunch
10-minute walk
Illustrative example
Open. Start. Done.
1. Eat
Tap "I just ate". That's the whole setup.
2. Walk
Start within 30 minutes. The timer cues you halfway and at the end.
3. Done
It logs itself. Add a glucose reading or weekly weight with one tap if you like.
Built in
- Safety check before you begin, including feet and eyes
- "I just ate" walk window with countdown
- Automatic walk and strength timers with buzz, tone, and voice cues
- Low blood sugar education if you use insulin or a sulfonylurea
- Optional glucose and weekly weight, one tap
- Weekly foot-check reminder
- One-page report for your clinician
- English and Spanish
Small dose. Serious science.
Study-population findings, not a prediction or promise of your results.
In adults with type 2 diabetes, 10 minutes of walking after each main meal beat one 30-minute walk at any time for post-meal glucose, most of all after dinner.
Reynolds et al., Diabetologia 2016
Across 8 trials, exercise after a meal beat exercise before it for the post-meal rise, and a shorter delay after eating was linked to a bigger effect.
Engeroff et al., Sports Med 2023
ADA Standards of Care recommend resistance training 2 to 3 times a week and at least 150 minutes a week of activity for most adults with diabetes.
ADA Standards of Care 2026, §5
Ten After's 12-week ladder is our own synthesis of this literature and has not itself been evaluated in a clinical trial. Most meal-timing studies are short and small.
Free to start
Safety features are always free. Plus will be $4.99/month or $29/year. Payments aren't live yet: join the list to reserve that price.
See pricingFor clinicians and pharmacists
Refer patients to a structured 12-week post-meal walking and strength start. Get back a one-page summary of walks, timing after meals, strength sessions, optional glucose, and weight. Clinical decisions stay with you.
Request a free 90-day pilotBuilt by Michael, a pharmacist.
Patients with diabetes ask me what they can do besides take their medicine. A short walk after eating is one of the simplest, best-studied habits, so I built an app that makes it automatic and easy to share with your clinician.