You just ate, now what? The possibilities are endless, but science has shown that
walking after eating may be one of your best options. Even Hippocrates is quoted as saying “walking is man’s best medicine.” That’s a pretty good endorsement coming from the father of medicine. Both physical and mental health benefits have been linked to taking a stroll after a meal. Let’s take a deeper dive into the benefits.
Breaking Down the Benefits of Walking After Eating
Digestion
The three categories that generally help regularity are
fiber, fluid and activity. Eating a healthy balanced diet with adequate fiber, drinking adequate fluid and getting adequate physical activity can help significantly with the digestive process.
One study found that walking after a meal was superior to drinking water after a meal with an almost 20-minute increase in the speed at which food moved through the stomach. Also, a recent observational study of
Irritable Bowel Syndrome patients showed that increasing their daily step count from 4000 to 9500 steps per day resulted in a 50% decrease in symptoms, which includes
constipation, abdominal pain and distention.
Healthy weight
When compared to one longer 50-minute bout of walking, participants who took two 25-minute walks fared better as far as weight loss. Part of this benefit was believed to be the increased amount of time spent walking after meals. Therefore walking 25 minutes after two meals a day can be more beneficial than walking for 50 minutes at one time.
Blood sugar
A recent review found that walking soon after a meal resulted in lower post-meal blood glucose levels, compared with those that walked before a meal and those that were inactive after meals. These studies covered both individuals with normal blood glucose levels and those with impaired glucose tolerance, many with
diabetes.
Heart disease
Another large review confirmed that walking after meals was far superior than just standing in reducing both blood sugar and insulin levels after meals. This is significant for heart health as elevated insulin levels, also known as “hyperinsulinemia,” has been associated with an increased risk for CAD, or Coronary Artery Disease.
Blood pressure
Going along with heart health, walking has also been associated with a decrease in blood pressure as well as resting heart rate in those with hypertension.
Mental health
Sometimes there’s nothing like a nice walk to clear your mind. Physical activity equivalent to 2.5 hours of brisk walking a week was associated with a decreased risk for
depression. That’s just 22 minutes of brisk walking a day! And speaking of the mind, walking can also help with major aspects of cognitive function for both healthy adults and those with pre-cognitive decline.
Sleep
In a
poll conducted by The National Sleep Foundation, people who exercised vigorously reported the best sleep but even just 10 minutes of walking a day was found to contribute to better sleep.
How Long Should You Walk After Eating?
There is a moderate difference between walking at a leisurely pace and brisk walking. A normal walking pace is said to be around 2 to 3 mph and counts as
moderate physical activity. A
brisk walking pace is anything from 3 mph to around 4.5 mph, and jogging or running is around 5 mph and over. To put it into running terms, a 3-mph walk would be a 20-minute-mile pace, while a 5 mph brisk walk would be about a 12-minute-mile pace.
While there are definite benefits to walking after a meal at any pace, brisk walking has increased benefits. As far as how far to walk, the
Physical Activity Guidelines for Americans 2nd Edition recommends at least 2 hours and 30 minutes of moderate intensity activity per week, that’s 22 minutes a day, so as far as you can get in 22 minutes a day!
How Long Should You Wait to Walk After Eating?
A recent
review of numerous studies showed that while there is no exact time elapsed after finishing a meal to start walking, the optimum time is between 0 to 60 minutes. Walking started after 60 minutes showed decreased results.
Always listen to your body and monitor for any signs of discomfort like gas, bloating or abdominal pain and consult your healthcare professional if these symptoms persist after stopping walking. But of course, some digestive symptoms can always be a result of your body responding to what you just ate. You also may just need to wait a little longer after you eat, especially if you’re doing more vigorous walking after a bigger meal.
Walking after meals may be a great option for your health. As always, listen to your body and adjust the timing and distance of your walk as needed. Don’t let the weather discourage you—having a backup plan can keep you on track. If outdoor conditions aren't ideal, consider walking indoors in your home, at a nearby indoor location or even on a treadmill at the gym.
Above all, prioritize safety! Wear comfortable, supportive footwear, stick to well-lit paths and be mindful of uneven surfaces or potential trip hazards. Try making a walking path in your home or even at your office.
If you’re looking for more ways to improve your health, schedule an appointment today with a Kroger Health Registered Dietitian, our nutrition experts. Have a great meal, a great walk and a great day!
In a poll conducted by The National Sleep Foundation, people who exercised vigorously reported the best sleep but even just 10 minutes of walking a day was found to contribute to better sleep.
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