Just a few minutes of movement- whether it’s an indoor or outdoor walk or any other activity you love to do can remarkably enhance your mental and physical well-being after a meal. Even research suggests that it’s highly beneficial to spend just a little time on a new post-meal hobby: walking after eating.
Walking after a meal is a simple and effective tool to improve your overall health and well-being. This practice, often called a "postprandial walk," has gained huge popularity owing to its umpteen health incentives. This trend of taking a short walk after every meal can positively impact your well-being. However, like any other activity, it also comes with certain drawbacks.
Take this two-minute read article to explore the pros and cons of walking after eating, as well as how long you should walk to reap the maximum benefits.
Benefits of Walking After Eating
We all know exercise is linked to several health benefits, this includes walking after eating, which yields unique merits of its own.
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Promotes Digestion
One of the key benefits related to walking after eating is enhanced digestion. Body movement can support your digestion by supporting stimulation of the peristalsis movement, the process by which food is travelled through the digestive system. Thereby reducing the risk of bloating, gas, constipation and other digestive woes. Furthermore, studies have shown that walking for about 10 hours per week averts the risk of cancer in the digestive system, including mouth, throat, oesophagus, small intestine, pancreas, gall bladder and liver.
Also Read: Want To Walk Daily? Here’s How You Get Motivated and Stay Consistent
Manages Diabetes
Engaging in post-meal walks can help control blood sugar levels, specifically for those with diabetes and insulin resistance. This is mainly beneficial for people with type 1 and type 2 diabetes, as exercising after meals may avert a high surge in blood sugar. A study conducted on diabetic patients disclosed that light walking for 10 minutes after every meal was more impactful than walking for 30 minutes at any one time for diabetes management. Additionally, research also found that mild exercise closer to meal timing is more effective than intense exercise further out.
Augments Heart Health
Physical activity has always been a key factor in augmenting cardiac health. Several pieces of evidence have revealed that regular exercise may lower blood pressure and LDL (cholesterol), while also lowering your risk of stroke and heart attack. The Centre of Disease Control (CDC) recommends 30 minutes of moderate-intensity exercise at least 5 days per week. Thus, by doing three 10-minute walks per day after meal, you can easily attain this target.
Supports Weight Loss
It’s a well-known fact that exercise holds a crucial role in weight loss when combined with a proper and balanced diet regimen. To effectively support weight loss, one must be on a calorie-deficit meal plan, which means that you can burn more calories than you consume. Moreover, walking post meals can help you reach a calorie deficit state, which is vital for weight loss.
Boosts Mood
Physical activity, including walking, releases endorphins, the happy hormones which are natural mood elevators. A post-meal walk can help reduce stress and improve mental clarity, leaving you feeling more calmed and focused.
Potential Drawbacks of Walking After Eating
For a few people, walking immediately after eating can cause stomach discomfort, indigestion, or even nausea. This may be due to the body's need to redirect blood flow to the muscles rather than paying attention to the digestion process.
For those who eat a large or heavy meal, walking right afterwards may lead to feelings of fatigue or laziness. The human body needs energy to digest food, and any extra physical activity may exacerbate tiredness.
Involving in physical activity soon after eating can sometimes lead to muscle cramps, particularly in the abdomen. This is due to the body's focus on digestion rather than supplying enough oxygen to the muscles.
How Long Should I Walk After Eating?
The optimal time for a post-meal walk usually depends on individual preferences and fitness levels. However, a general recommendation is:
A short, moderate-intensity walk of 15 to 20 minutes can confer better digestion and blood sugar regulation without causing discomfort.
If you have a defined goal such as weight loss or improved cardiac health, then a 30-minute walk at a brisk pace may be more valuable. This duration allows you to burn more calories and augments heart health and function.
It’s suggested to wait about 10 to 15 minutes after eating before starting your walk, especially if you've had a large or heavy meal. This allows the body to begin the digestive process and reduces the risk of discomfort.
Conclusion
Walking after a meal is the latest trend. Some of the primary benefits include improved gut function, heart health, blood sugar management, regulated blood pressure, and weight loss. Begin with low to moderate-intensity 10-minute walks following your meals, this lets you yield these benefits with a low risk of negative side effects. However, it’s always best to seek help from your healthcare provider before starting any exercise regimen, especially if you have any preexisting medical conditions.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.researchgate.net/publication/51469931_Walking_just_after_a_meal_seems_to_be_more_effective_for_weight_loss_than_waiting_for_one_hour_to_walk_after_a_meal
Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal
Yasuyo Hijikata and Seika Yamada
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119587/
