After a meal, getting up and going for a walk may be the last thing you feel like doing – but taking a stroll after eating has many health benefits. Several studies have shown that post-meal walks can help with everything from digestion to sleep, but how soon after your last bite should you head out of the house? And is there an optimal length for the walk? We’ve got the facts.
The benefits of a walk after eating
We all know that walking at any time of day has a host of positive effects, from boosting cardiovascular health to building stronger bones, but this low-impact form of exercise offers particular benefits when done after eating.
Helps regulate blood sugar levels
There is a lot of evidence that light exercise has a significant effect on regulating blood sugar levels. A 2020 study published in European Journal of Physiologyanalyzed a group of participants aged between 18 and 65 years. It was found that low to moderate activity “immediately after breakfast reduces postprandial glucose exposure (mean and AUC) and glucose variability (CV), whereas pre-breakfast activity or delayed post-breakfast activity does not.”
Our glucose levels naturally fluctuate throughout the day, but regulating them can be helpful. “Blood sugar regulation plays a huge role in our health – from everyday issues like difficulty concentrating, lack of energy, cravings for sweets and fatigue, to more problematic issues like weight gain, hormonal imbalance and the risk of serious disease,” explains Hannah Alderson, registered dietitian and hormone specialist at BANT.
Improves digestion
Taking a walk after eating can also be good for digestion, as exercise stimulates the digestive system, which can make it easier for food to pass through. Consequently, taking a walk after eating can help ward off that dreaded food. coma and prevents flatulence, indigestion and stomach problems.
Can improve sleep
Any kind of exercise is good for sleep, including walking. But a walk after dinner can be particularly beneficial as it can help regulate our circadian rhythm, meaning we fall asleep more easily. Plus, better digestion means better gut health, and a happier gut can have a positive impact on sleep quality too.
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How long should you walk after eating?
Science seems to suggest that walking right after a meal offers the most benefits. A 2011 study compared the benefits of a 30-minute walk right after a meal with a 30-minute walk an hour after eating. The research found that participants in the first category lost between 3 and 6 pounds (1.5 and 3 kg), while those who didn’t walk for an hour lost no weight.
The authors attribute this to blood sugar spikes, writing: “It is quite clear that walking suppresses the rise in glucose after a meal. Since glucose levels peak 30 to 60 minutes after a meal, walking must be started before glucose levels peak because once insulin is secreted, it plays a role as an obesity hormone. It is reasonable to assume that it is optimal to start walking as early as possible to keep blood sugar levels under control.”
How long should the walk be?
A short walk is enough. A recently published meta-analysis in Sports medicine examined the effects of sitting compared to standing or walking on heart health, including insulin and blood sugar levels. Among other things, the results found that light walking after a meal, for just two to five minutes, had a significant impact on regulating blood sugar levels.
