Many of us are familiar with the post-meal slump, that feeling of sluggishness that often follows a hearty lunch or dinner. After enjoying a satisfying meal, many of us are tempted to relax on the couch or take a nap. However, a simple habit like taking a short walk after eating can offer surprising health benefits that you might not expect.
From boosting your mood to managing blood sugar levels, a post-meal stroll might be the secret ingredient to a healthier you. Let's explore the science behind this age-old practice.
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Walking after eating can help your body digest food better. A study in PLOS One revealed that walking gets the stomach and intestines working, which helps move food through the digestive system faster. This can be especially helpful for people with irritable bowel syndrome, as it can reduce bloating. Bloating happens when gas builds up in the digestive tract from breaking down undigested food or when you swallow air while eating or drinking. Being active, like going for a walk, can help move that extra gas through your system.
Taking a short walk after eating can help keep your blood sugar levels steady. A study found that people who walked after a meal had better blood sugar control than those who stayed seated. Even a quick walk of just a few minutes can make a difference. You should begin walking as soon as possible after eating a meal since blood sugar levels tend to spike between 60 and 90 minutes after eating. While you can walk after any meal, many people are less active in the evening, so an after-dinner walk is a good habit to start.
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Walking can help lower your blood pressure. High blood pressure is linked to heart problems and strokes. Studies show that taking three short walks a day can help people with high blood pressure. You can easily do these walks after meals. People with more serious high blood pressure have seen even bigger improvements because of post-meal strolls.
If you're looking to shed some pounds, walking after eating can be helpful. To lose weight, you need to burn more calories than you eat. People often say you need to burn 3,500 calories to lose one pound. This means burning 500 calories extra each day for a week. But this isn't always an ironclad rule. Walking after eating can help you burn extra calories.
If you weigh about 150 pounds, for example, you'll burn around 100 calories for every mile you walk at a normal pace. A 30-minute walk can burn up to 150 calories.
Taking a walk after you have finished eating can help you feel better. Exercise lowers stress hormones like cortisol and boosts positive hormones like endorphins and oxytocin, known as the love hormone. These hormones improve your mood, help you fall asleep faster, and promote better sleep.
It's important to note that walking after a meal doesn't have to be an all-or-nothing effort. Even a few minutes of walking is beneficial. The most important thing is to make walking after meals a habit.
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Walking appears to greatly affect the gut by controlling and altering bowel movements. Taking walks after meals regularly can help maintain regular bowel functions. More physical activity can enhance gut movement and reduce the likelihood of constipation. It is associated with healthier and more diverse gut bacteria, which promotes better gut health and prevents digestive disorders. Walking also helps with better nutrient absorption from the food you eat, enabling your body to absorb essential vitamins and minerals more efficiently when digestion is effective.
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