Ajit Karn
Benefits of Taking a Walk After a Meal: After a gratifying meal with family and friends, you may want to heed your inner voice if it tells you it’s time to go for a promenade. A walk after eating is not only a pleasant method to appreciate social interaction, but it also provides surprising health benefits. From enhanced digestion to better blood sugar management, a lap (or more) around the block may be the ideal way to end a meal.
Read on for five Benefits of Taking a Walk After a Meal.
May Improve Digestion
The urge you may experience to get up and move around after a meal may originate in your stomach. Research indicates that movement after a meal can actually improve digestion.
Walking was associated with speedier gastric emptying (the rate at which the body transfers food through the stomach) in a 2014 meta-analysis of 20 studies.
Other, more recent studies have demonstrated that physical activity can alleviate the symptoms of irritable bowel syndrome (IBS). According to a study published in 2020, the severity of gastrointestinal symptoms in younger IBS patients decreased when they took more steps per day. (However, it is unknown if they walked promptly after a supper.)
Although some individuals may experience dyspepsia after exercising after eating, physical activity appears to have a protective effect on the risk of colon cancer and possibly other GI tract diseases. More research is required.
May Help Reduce Blood Sugar Levels
Those with diabetes or other blood sugar issues could benefit greatly from exercising after meals. A post-meal walk may help stabilize blood sugar levels.
In a modest 2013 study, older adults with prediabetes who walked after meals had improved glycemic control than those who walked in the morning.
Another study found that persons with type 2 diabetes had improved blood sugar levels when they walked after meals compared to when they walked once daily. The greatest improvements were observed when strolling after dinner. Sounds like a good reason to take a short promenade prior to engaging in more sedentary evening activities!
May Help Regulate Blood Pressure
You’ve likely heard that exercise is an effective way to reduce blood pressure. What you may not have heard is that scheduling brief walks throughout the day (such as after meals) may provide even greater hypertension benefits than a single extended exercise session.
A 2016 study found that the cumulative effects of 10-minute sessions of physical activity significantly reduced diastolic blood pressure in pre-hypertensive individuals.
Meals can serve as a convenient reminder to engage in these brief episodes of moderate exercise.
May Reduce Heart Disease Risk
As you walk after meals to reduce your blood pressure, you will also reduce your risk of cardiovascular disease. People who maintain a balanced blood pressure have a lower incidence of cardiovascular disease and stroke.
Given that 47% of Americans have elevated blood pressure, and only 25% have it under control, we would all do well to take a walk after meals.
May Lessen Bloating
Whether you experience bloating due to occasional excess, food sensitivities, or irritable bowel syndrome, a walk may be just what you need to reduce abdominal distention.
As discussed previously, research suggests that the more steps a person with IBS takes per day, the less likely they are to experience adverse symptoms, such as flatulence. Even those without IBS can reduce abdominal swelling by taking a stroll around the block. A four-week study from 2021 discovered that individuals with dyspepsia unrelated to IBS who went for a 10-15 minute walk after meals reported relief.
Consider going for a walk as a rapid, side-effect-free remedy for discomfort caused by bloating after eating.
Also read: Surprising health benefits of walking after dinner
Other Considerations
Immediately walking after eating may not be appropriate for everyone. For some individuals, pounding the pavement too soon after a meal (especially a substantial one) may cause digestive issues. Individuals with acid reflux may need to be especially cautious about the timing and intensity of exercise after eating. Research indicates that intense physical activity may increase the risk of heartburn in people with gastroesophageal reflux disease (GERD), whereas milder, brief activity may not have this effect.
Similarly, engaging in too much activity too soon after eating may result in dyspepsia. The emptying of the stomach that walking induces may also result in vertigo and abdominal discomfort. When in doubt, walk slowly, and consult a physician before making walking after meals a routine.
A Word from Verywell
If you want to incorporate a new healthy habit into your daily routine, walking after meals is a great option. This low-key activity is beneficial for the heart, blood sugar, and digestive system. Obviously, if you have concerns about how walking after a meal might affect you, you should consult a healthcare professional for the all-clear before going for a promenade.
