CortexLit

CortexLit tool · Movement · Runs offline · No account

Post-Meal Break Builder

Schedule short walking breaks after meals at the interval used in the trial, and print the day.

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This tool gives general information based on the research summarised in Does Exercise Have to Come in One Block. It is not a medical device, does not diagnose, and does not replace advice from your clinician.

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Free (this page)
  • walk times from your own meal pattern
  • weekly total
  • text export and print
  • all citations and cautions


Plus (optional, one-time)
  • calendar (.ics) reminders per walk
  • unlimited share images
  • share card without the 'Made with CortexLit' footer


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Free tier: 1 share image per result.






Commercial disclosure: optional paid Plus tier; all evidence, cautions and the main result are free. No affiliate links, no sponsors.







What this is based on


Every output names at least one verified PubMed source. Identifiers were verified on 2026-10-11 in an earlier batch and carried over into this build; they were not re-queried here, and no retraction database was checked. Verification was at abstract level.


Dunstan 2012
Dunstan DW, Kingwell BA, Larsen R, et al. Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care. 2012;35(5):976-83. doi:10.2337/dc11-1931. PMID: 22374636.
PMID 22374636 · randomized controlled trial · weight 0.8 · abstract level
Loh 2020
Loh R, Stamatakis E, Folkerts D, et al. Effects of Interrupting Prolonged Sitting with Physical Activity Breaks on Blood Glucose, Insulin and Triacylglycerol Measures: A Systematic Review and Meta-analysis. Sports Med. 2020;50(2):295-330. doi:10.1007/s40279-019-01183-w. PMID: 31552570.
PMID 31552570 · systematic review meta analysis · weight 1.0 · abstract level
Buffey 2022
Buffey AJ, Herring MP, Langley CK, et al. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med. 2022;52(8):1765-1787. doi:10.1007/s40279-022-01649-4. PMID: 35147898.
PMID 35147898 · systematic review meta analysis · weight 1.0 · abstract level


Limits: This schedules walks from your meal times; it does not measure glucose. The trial used a test drink in healthy adults, so results may differ for ordinary meals and for people managing diabetes.







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Inputs stay in this page's memory. There is no telemetry, no analytics call and no network request. Saving is opt-in, local to this browser, deletable, and unencrypted.