After a big meal at night, even the smallest form of physical activity may be the furthest thing from your mind. But as it turns out, there may be many benefits of walking following eating that we should take note of.
We’re not just talking about boosting our endorphins or reducing stress levels when going on these leisurely strolls. Walking after eating has been proven to do many things for our overall health and it’s absolutely something to consider for future meals. Below, Dr. Heather Viola, DO, primary care physician at Mount Sinai Doctors-Ansonia, explains all the reasons you should be walking post-meal after breakfast, lunch or dinner.
Viola says walking after eating has five main health benefits: it will improve digestion, may reduce the risk of heart disease, improve blood sugar management, help maintain a healthy weight, and promote better sleep patterns. She breaks it down as the following:
Improved digestion
Bloating, constipation, acid reflux, upset stomach — all are uncomfortable signs you may have indigestion after you eat. One way to relieve those symptoms is with a brisk walk. “Walking after eating [stimulates] your stomach and intestines, making your food move through you more quickly and [aid with digestion],” explains Viola.
Reduce risk of heart disease
Studies have always shown that consistent forms of exercise are excellent for your heart health. It is proven to lower your blood pressure and cholesterol and reduce the risk of heartburn, heart attack, stroke, and other heart problems. One study even shows that doing small quick exercises, such as a 10 to 15-minute walk after meals, over one long workout might be more beneficial to reducing the chances of heart disease.
Regulate blood sugar levels
Viola explains that not moving after eating might result in excessive spikes in your blood sugar levels. The Centers for Disease Control and Prevention (CDC) explains that having too much blood sugar in the bloodstream will overwhelm our liver and muscles that normally store blood sugar and cause the insulin in our bodies to store any excess in other places. If this keeps happening, it will make our bodies insulin-resistant over time and set the stage for pre-diabetes and type 2 diabetes.
Studies also show that walking after eating will help reduce and balance blood sugar levels and is an effective way to lower those risks.
Promote healthy weight loss
Exercising regularly is the most effective way to be healthy, but even a short walk following a meal can help with maintaining or losing weight. Viola explains that you must burn more calories than you take in to lose weight (to lose one pound, you’ll need to burn about 3,500 calories, she says) and that your body expends more energy when you walk, therefore burning more calories. Walking will also aid with appetite regulation and curb the urge to snag those unhealthy snacks in between meals.
She advises a brisk walk of three to four miles per hour, but even a light walk at a slower pace will still do some good over just sitting and doing nothing.
Better sleep
Viola says that walking after dinner particularly helps regulate circadian rhythms; it enhances the body’s natural sleep-wake cycle, making it easier to fall asleep and enjoy deeper, restorative rest. She adds that because these walks can help with post-meal stomach discomfort, it also allows for a more comfortable and — more importantly — uninterrupted sleep throughout the night.
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