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It is commonly believed that taking a walk after eating can aid in digestion and improve mental clarity. According to scientific research, a 15-minute walk after meals can lower blood sugar levels and reduce the risk of developing Type 2 diabetes. However, recent findings suggest that even brief walks of just a few minutes can activate these benefits. A study published in the Sports Medicine journal found that light walking after meals, for as little as two to five minutes, had a significant impact on moderating blood sugar levels and improving heart health measures such as insulin levels. Here are some amazing reasons why you should take a walk after eating:
Why Taking a Walk After Eating is Good for You
Walking after eating has numerous benefits for overall health and wellbeing. Here are some of the most significant benefits:
Improves digestion
Walking after eating can help stimulate the digestive system and aid in the breakdown of food. The movement of your body can help your digestion by stimulating your stomach and intestines, which can make food move more quickly through your system. Additionally, engaging in light to moderate physical activity after eating may have a positive impact on your gastrointestinal (GI) tract, potentially preventing diseases such as heartburn, peptic ulcers, constipation, irritable bowel syndrome (IBS), diverticular disease, and colorectal cancer.
Promotes weight loss
Walking is a low-impact form of exercise that can help burn calories and promote weight loss. In order to lose weight, it is necessary to consume fewer calories than are burned. Walking after meals can contribute to achieving a calorie deficit, which, if sustained over time, may assist in weight loss. This information comes from a trusted source.
Regulates blood sugar levels
Walking after eating can help regulate blood sugar levels and prevent spikes and crashes. This is particularly beneficial for people with type 1 or 2 diabetes to exercise after meals, as it can lessen the sudden rise in blood sugar levels, thereby decreasing the need for insulin or oral medications. Research conducted in 2016 on people with type 2 diabetes demonstrated that taking a short walk for 10 minutes after each meal was more effective in managing blood sugar levels than walking for 30 minutes straight.
Improves cardiovascular health
Walking after eating can help improve cardiovascular health by increasing heart rate and blood flow. This can reduce the risk of heart disease, stroke, and other cardiovascular conditions. According to a study, multiple short episodes of exercise during the day can be more effective than one continuous workout in reducing blood triglycerides, which is a risk factor for heart disease. This pattern can be emulated by taking brief (5–10 minute) walks after every meal. To meet the recommended 30 minutes of moderate-intensity exercise for at least 5 days a week, one can easily complete three 10-minute walks following meals.
Regulates blood pressure
Research suggests that taking a 10-minute walk after each meal can help regulate blood pressure, as multiple studies have shown a decrease in blood pressure levels after three such walks per day. Furthermore, it appears that taking several 10-minute walks throughout the day is more effective at reducing blood pressure than one longer walk.
Walking 60-90 minutes after eating offers maximum benefits
Taking a walk after eating within 60 to 90 minutes (about 1 and a half hours) is recommended for the best outcomes. Light walking is good for your health at any time, but a short walk after a meal can help prevent blood sugar spikes, which often happen when blood sugar levels are at their highest. Engaging in household chores or other physical activities for a short period can also complement dietary adjustments made to regulate blood sugar levels.
Mini walks and standing also help.
Experts emphasize the importance of physical activity interventions in workplace environments. They say taking a short walk of two to three minutes during the workday is more practical than running on a treadmill or around the office. People can take a stroll down the hallway or get some coffee during this time. For those who work from home, it is recommended that they take a short walk around the block between Zoom meetings or after lunch. Normalizing mini walks during work hours will make them more feasible, but in a rigid work environment, taking a walk may be difficult, and in such cases, standing could be a good option.
Common Misconceptions About Walking After Eating
There are several common misconceptions about walking after eating, like:
- It causes cramps: While it is true that vigorous exercise after eating can cause cramps, walking is a low-impact form of exercise that is unlikely to cause this issue.
- Doesn’t help with digestion: Walking can help stimulate the digestive system and aid in the breakdown of food.
- Causes heartburn: Walking after eating can actually help reduce symptoms of heartburn and acid reflux.
