Walking after a meal, conventional wisdom says, helps clear your mind and aids in digestion. Scientists have also found that going for a 15-minute walk after a meal can reduce blood sugar levels, which can help ward off complications such as Type 2 diabetes.
Whether or not you choose to eat before working out, make some wise foods choices after exercising. Protein is necessary to rebuild muscles, while carbs will re-stock glycogen, or energy stores, in your muscles. Eating within 15 to 30 minutes post-workout is ideal, but if this isn't possible, aim for within 60 minutes.
Because glucose increases to its maximum at 30–60 minutes after a meal, walking must be started before the glucose level reaches a maximum, because once insulin is secreted it will play a role as an obesity hormone. It can be assumed that starting walking as soon as possible seems to be optimal to control BS levels.
More research has found that walking helps speed up the time it takes food to move from the stomach into the small intestines. This could help improve satiety after eating. There's also evidence that links this type of faster digestion with lower rates of heartburn and other reflux symptoms.
Exercise is certainly an important one. Exercising after a meal may help prevent glucose levels from going too high after ingesting food. On the other hand, exercising before a meal increases the amount of fat you break down in your body and may alter how your metabolism responds to food consumption later in the day.
Turns out, walking shortly after a meal can speed up your metabolism, aid digestion, and help you lose weight.
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.
Exercise like walking also increases insulin sensitivity, which means it allows the body to use glucose more effectively, thus lowering blood sugar levels." For the biggest health benefits, aim to walk within 60 to 90 minutes after you finish a meal; this is when blood sugar levels tend to peak, Cardel says.
Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout.
Rule No. 1: “Avoid pure protein right after the workout, because your body will just use it as energy again,” says Collingwood. Also, steer clear of foods that are mostly sugar (cookies, candy and the like) or mostly fat like a handful of nuts (without yogurt or fruit to balance the fat) or fried foods.
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.
In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.
Drawbacks of Morning Exercise
And there are other drawbacks to walking in the morning. Body temperature is at its lowest one to three hours before awakening, making the morning a time of naturally lower energy and blood flow. Cold, stiff muscles may be more prone to injury.
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.")
Avoid an Empty Stomach
You should have at least a light snack before morning exercise as your body has been fasting all night. Even if you are a person who normally skips breakfast, a small amount of nutrition can help to fuel your walk and provide you with energy.
And most experts will agree that adding between 20 and 30 minutes of exercise to your daily routine is a good place to start. The best part about walking for about 20 minutes a day is that it's an attainable goal.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
To hasten digestion, reduce fat storage, and avoid heartburn after eating too much, go for a walk or sip 4 to 8 oz. of water — but don't overdo it. A psychological trick that may make you feel better is to plan your next meal — when it will be, and what foods it will include.