Ajit Karn
Benefits of walking after eating: Walking is a low-impact, joint-friendly exercise that can be performed virtually anywhere. Did you know, however, that there are specific benefits of walking after eating? Indeed, a stroll around the block after a supper can be beneficial to one’s health. Two minutes of walking after eating can help reduce blood sugar levels, enhance digestion, and more.
Here are five benefits of walking after eating. Some of them may surprise you.
Benefits of walking after eating
1. Regulate blood sugar
After eating, walking may help regulate blood sugar levels. A study published in Sports Medicine found that people’s blood sugar levels rose and declined more gradually when they took a light stroll after eating, compared to when they stood or remained seated. During walking, participants’ insulin levels remained more stable than during standing or reclining.
Two to five minutes should be sufficient to gain the benefits of walking. Additionally, it is ideal to begin walking as soon as possible after a meal, as blood sugar levels tend to rise between 60 and 90 minutes after eating. Although you can choose to walk after any (or every) meal, many people are typically less active after supper, making it an ideal opportunity for a short walk.
2. Improve digestion
Walking after eating can facilitate digestion. According to a study published in PLOS One, strolling stimulates the stomach and intestines. This can help food travel more quickly through the digestive system. Additionally, it can aid in reducing bloating, particularly in those with irritable bowel syndrome. As undigested food is broken down, gas builds up in the digestive tract and causes bloating. Bloating is also caused by swallowing air while eating or drinking. Physical activity, such as walking, can assist in expelling some of the excess flatulence from the digestive tract.
3. Lower blood pressure
Additionally, walking after meals can help reduce blood pressure. Since hypertension is one of the primary causes of heart disease and stroke, it is crucial to discover methods to lower high blood pressure. According to a study published in the Journal of Family Medicine and Primary Care, prehypertensive individuals can reduce their diastolic blood pressure by taking three daily 10-minute walks. These brief treks can be conveniently prompted by meals. Walking is effective in reducing both systolic and diastolic blood pressure in adults with high blood pressure, according to additional research. Those with the most severe hypertension experienced the greatest reductions.
4. Burn calories
Walking after eating aids in weight loss. According to conventional weight loss programs, you must expend 3,500 calories to lose one pound of fat. To lose 1 pound, you would need to establish a caloric deficit of 500 calories per day, seven days per week. Nonetheless, this formula is more of a suggestion than a strict rule. However, if you want to use it as a foundation for weight loss, you can help create a deficit by walking immediately after meals. Walking can increase your metabolism, allowing you to expend more adipose calories.
A person weighing 150 pounds will expend approximately 100 calories per mile when walking at a moderate cadence. Walking for an extended distance or at a quicker pace can increase this number. A mile takes the average person 20 minutes to walk, so a 30-minute walk at a moderate pace after a meal could help you expend up to 150 calories, if not more.
Also read: Should You Eat Late Before Bed?
5. Elevate your mood
After a meal, walking can enhance your disposition. The body’s levels of stress hormones, such as cortisol, are decreased by exercise. It also increases endorphins and oxytocin (also known as the love hormone). Not only do these hormones make you feel good, but they also help you fall asleep quicker and remain asleep longer.
Remember that walking after a meal does not have to be an all-or-nothing proposition. If you can only walk for a few minutes at first, that is preferable to not walking at all. It can also be as easy as parking further away from the entrance when you leave for lunch or taking the stairs instead of the elevator when returning to your desk. Try taking a brief lunchtime walk between appointments if you work from home. What matters most is developing the habit of walking after meals and eating consistently whenever possible within your routine.
