The benefits of walking after eating are numerous, even if only for 5 minutes

When we talk about walking, the first thing that comes to mind is that it requires setting aside time to do so, just like going to a park with walking paths or using a treadmill at the gym. However, this is not always necessary. You can also walk after eating for just a few minutes, even 5 minutes! Yes, what you read is correct, and more importantly, this step will provide you with many health benefits. We believe that curiosity has now seized you to know what are the benefits of walking after eating that we will reveal to you in this article.

What are the benefits of walking after eating?

1- Walking after eating facilitates the process of digestion.

Researchers tested the effects of walking after meals in a study conducted in 2021 titled “The Short-Term Effects of Physical Activity after Meals on Gastrointestinal Symptoms.” They asked a group of adults with a history of bloating to walk for 10 to 15 minutes after each meal. After 4 weeks, they reported a decrease in digestive system problems, such as burping and bloating. Walking after eating was more effective than digestive aid medications. Therefore, walking immediately after eating may help solve a number of digestive system problems.

Note: High-intensity exercise, such as fast walking or running after eating, can cause digestive problems such as nausea or diarrhea. So it’s better to walk calmly after eating.

2- Walking immediately after eating regulates blood sugar levels.

Lowering blood sugar levels is one of the main benefits of walking after eating. This has been confirmed by two different studies, which we will tell you about below.

Blood sugar levels increase after eating, but they usually return to normal within two hours. A study titled “Effects of Walking After Meals on Glucose Response” showed that blood sugar levels decreased rapidly in healthy adults who walked after eating. The study concluded that light walking for just 2 to 5 minutes after a meal can improve blood sugar levels. This is likely because walking activates more muscles, allowing your muscles to use energy from your last meal and burn glucose in the process to fuel your movement, explaining the drop in blood sugar levels when walking immediately after eating.

Walking after eating may help prevent large fluctuations in blood sugar levels in people with diabetes, thus better managing their condition. One study titled “Postprandial walking is effective in lowering the glycemic index after meals in type 2 diabetes mellitus patients” showed that walking after a meal reduces blood sugar levels in people with type 2 diabetes.

3- Walking immediately after eating may improve heart health.

In general, walking contributes to improving heart health by reducing blood pressure, reducing the risk of heart attack, and lowering cholesterol levels. While the positive impact of walking on heart health is well-established by a group of studies and doctors, there is no clear evidence showing the direct effect of walking immediately after eating on heart health. More research is needed on how walking after meals affects the heart. However, adding walking after meals to your routine will never harm you; on the contrary, it is one of the ways to support better heart health.

4- Walking after eating supports weight loss.

Walking after eating can support weight loss and management. There is no scientific evidence that walking immediately after eating burns more calories. However, the results of a study titled “The Effect of Long Period Walking versus Short Bouts of Walking on Weight Loss during a Weight Loss Diet” suggest that short, intermittent walking bouts may be better for weight loss than a single continuous walking session. Therefore, walking after eating can be a great way to incorporate daily, intermittent walking periods that help you lose weight and maintain it in the long run.

5- Walking after eating contributes to improving mood.

Exercise helps reduce levels of stress hormones, such as cortisol, in the body. It also increases positive hormones like endorphins and oxytocin (also known as the love hormone). These hormones not only help you feel happier but also help you fall asleep faster and for longer periods. Therefore, walking after lunch may improve your mood throughout the day, and walking after dinner may help you sleep better. More studies are needed on the subject, but adding walking after meals to your routine will never harm you.

What is the best time to walk after eating?

“When should I walk after eating? How long should I walk after eating? Can I walk immediately after eating?” and many other questions may come to mind after learning about the benefits of walking after eating. In fact, there is no clear rule specifying when and for how long you should walk after eating. However, keep the following in mind:

Regarding the timing of walking after eating: You can walk immediately after eating or at any time within the first hour after finishing your meal.

Regarding the duration of walking after eating: There is also no rule. You can walk for 5 minutes, 10 minutes, 15 minutes, or even up to an hour. It depends on your physical fitness or the amount of time you have available.

Keep in mind that the duration of walking after eating is not very important in itself; walking for a few minutes is better than not walking at all. For example, park your car far from the restaurant if you’re going out for lunch so you can walk after eating, or use the stairs instead of the elevator on your way back to your office after lunch break. Also, if you’re working from home, try walking for a short period after eating (even indoors). The important thing is to dedicate a few minutes to walking after eating to maintain your long-term health!