Walking within 60 to 90 minutes after eating delivers the best results. Although light walking at any time is good for your health, a short walk within 60 to 90 minutes of eating a meal can be especially useful in minimizing blood sugar spikes, as that is when blood sugar levels tend to peak.
Research suggests that a short walk after eating helps manage a person's blood glucose, or blood sugar, levels. Moderate daily exercise can also reduce gas and bloating, improve sleep, and boost heart health.
Paula Chinchilla, a diabetes dietitian, says walking for 10 minutes after eating is definitely good advice. She tells Stylist: “By doing this, you prevent the glucose excursion after eating and help glucose levels to be more stable.
Now you can add another reason to take a post-meal stroll – it may lower your blood sugar. That excursion doesn't need to take up a huge amount of your time either: Walking as little as two to five minutes after a meal can do the trick, according to a 2022 study in the journal Sports Medicine.
Walking after meals, especially dinner ensures the food is digested well. It also boosts the absorption of nutrients from the food. The physical movement of the body promotes better digestion as it also causes movement in the various organs that are part of the digestive system.
If you want to maximize fat burning during your workout, exercise on an empty stomach. If you're looking for an energy boost, eat before your walk. And if you're concerned about replenishing glycogen stores, aim to eat within four hours after exercise.
Healthy Eating Habits
Avoid laying down after eating: Keep upright for two to three hours after meals to reduce gastrointestinal discomfort and aid digestion. Eat a well-balanced diet: Plan meals that include fruits and vegetables, lean protein and whole grains.
In a study published in 2009, researchers discovered that a 20-minute walk, about 15 minutes post-dinner, led to lower levels of blood sugar in those who practiced this habit.
Take it easy. If you ate too much – to the point of being overly full – avoid doing any strenuous physical activity, Kim said. “However, some simple stretching exercises, a light walk, some simple household chores aren't bad ideas,” she said.
Just 2 minutes of walking after eating can help blood sugar, study says. Getting up and moving after you eat -- even if it's only for two minutes -- can help control blood sugar levels, a new study says. If you can't do that, try standing. It helps, too.
“Walking 100 steps after every meal is just inviting good digestion habits to your body,” the Ayurvedic expert said, adding that walking and running is the most beneficial way of keeping your body fit and your digestion process effective.
It is also said that a stroll after the last meal of the day can do wonders for your body and help you lose weight. To lose ½ kg of fat, you need to burn around 3,500 calories, while walking for 1.5 km helps you burn around 100 calories, which can be increased by walking faster and for longer duration of time.
Experts recommend waiting at least three hours after you've eaten to go to bed. This allows your body time to digest your food so you're not up at night with an upset stomach, indigestion, or acid reflux.
During this time, overstuffed guests might engage in conversation, watch TV and fall into a food coma, or perhaps the more intrepid might venture outdoors—maybe for a "post-meal walk," or a "postprandial walk." (Prandial is an adjective meaning "of or relating to a meal.")
śatapāvalī (Devanagari शतपावली) is a Marathi term which refers to an age-long Indian custom of taking a stroll after a meal. The word is a dvigu compound from shata "hundred" and paaul "step", which literally means "walking 100 steps" after a meal.
You can try a 1/2 banana with a small amount of nut butter, a small serving of fruit with a handful of nuts, a slice of bread or English muffin with low-fat cheese or smear of nut butter, or low-fat Greek yogurt. Be sure to include water or other fluids so you have some hydration on board.
Upsets stomach
With extensive walking after meal benefits, it may have few associated side effects experienced by some people, such as an upset stomach. However, they face similar symptoms like diarrhea, gas, and bloating. It takes place when recently eaten food moves and disturbs the ideal environment of digestion.
Digestion benefits and left-side sleeping
However, the location of the stomach is a clue. The stomach's natural position is on the left side, where it can digest food more effectively. Gravity helps the waste travel from the small intestine to the large intestine.
Taking a morning walk boosts your stamina, flexibility and energy. As your fitness improves, you'll be able to move through your daily activities more easily. Improve your mood. Getting outside gives you a chance to enjoy fresh air and nature.
A 2019 study found evening exercise could reduce feelings of hunger — helping your body prepare to rest and recover overnight. While the morning walk energizes you for the day, an evening walk actually does the opposite, helping your body naturally lower cortisol levels and feel less stressed.