Boost Your Metabolism and Steady Your Blood Sugar Just by Walking After Eating

We're all familiar with that post-meal slump where your energy dips, your clothes feel a tad tighter and the urge to curl up on the couch becomes overwhelming. But what if the key to combating this familiar scenario wasn't another cup of coffee or a sugary snack? Turns out, the solution might be as simple (and enjoyable!) as a short walk. To learn more, we spoke to Gina Nick, NMD, PhD , a licensed Naturopathic Physician, educator and researcher. She shares the benefits of walking after eating and how to incorporate post-meal strolls into your daily routine.

The benefits of walking after eating

Nick emphasizes the power of post-meal walks: "Walking after a meal can provide several immediate benefits. It helps in lowering blood sugar levels, improving digestion and enhancing overall cardiovascular health." Here’s a quick breakdown of those benefits:

1. Walking after eating aids digestion and revs metabolism

Our digestive system works best when we're upright and active. "Walking after eating stimulates the digestive system, promoting faster and more efficient digestion," explains Nick. "This physical activity helps move food through the gastrointestinal tract, reducing the risk of bloating and constipation. It also enhances metabolism, allowing the body to burn calories more efficiently." That means it's a great way to help torch extra calories and curb cravings, too.

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2. Walking after eating balances blood sugar

After eating, your blood sugar levels naturally rise." Importantly, walking after meals can significantly lower postprandial blood glucose levels, making it an effective strategy for managing blood sugar levels and reducing the risk of type 2 diabetes," says Nick. And in a heart-smart bonus, regular walks also strengthen your cardiovascular system and lower the risk of heart disease.

3. Walking after eating boosts mood and energy

A post-meal stroll can improve your good cheer and stamina. Nick says walking after eating "can aid in regulating cortisol [stress hormone] levels. Walking in nature, in particular, exposes individuals to natural sounds. This can lower stress and promote relaxation, further helping in the regulation of cortisol levels." Plan on strolling after dinner? Good news: Doing so helps regulate your inner circadian rhythm, ushering in deep, sound sleep .

How to start walking after eating

"For optimal benefits, a 15 to 30-minute walk after meals is recommended," Nick advises. "This duration is sufficient to stimulate digestion and help manage blood sugar levels without causing fatigue." And you don't need to break a sweat, either. Aim for a comfortable pace where you can still carry on a conversation.

As for when to walk? "Walking after both heavy and light meals can be beneficial, but it may be particularly helpful after heavier meals due to the increased digestive load," Nick says. If you eat a heavy meal, wait at least 30 minutes or take a short walk before eating.

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And finally, "consistency is key, so regular post-meal walks are ideal," says Nick. Walking with a friend or family member can make it more enjoyable and keep you motivated.

What to consider before walking after eating

While walking after eating is generally safe and beneficial for most people, there are a few things to consider:

• Medical conditions: "For individuals with diabetes , it's crucial to monitor blood sugar levels before and after walking to avoid hypoglycemia," says Nick. "They should consult with their healthcare provider to determine the best timing and duration of walks."
• Post-surgery recovery: If you've recently undergone abdominal surgery, wait for your doctor's clearance before incorporating walks after eating.
• Digestive issues: "Those with digestive issues, such as irritable bowel syndrome ( IBS ) or gastroesophageal reflux disease (GERD), should start with shorter walks and gradually increase the duration as tolerated to avoid discomfort," says Nick.
• Listen to your body: Pay attention to any discomfort you experience during your walk. If you feel pain, nausea or excessive bloating, stop walking and consult your doctor.
• A safe walking environment: "Walking in safe, comfortable environments and wearing appropriate footwear is essential to prevent injuries," emphasizes Dr. Nick.

More ways to incorporate walking into your day and reap the rewards:

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Fitness Pros Reveal How Many Calories You Really Burned While Walking and How to Spike Your Number

The Best Walking Apps to Help You Reach Your Fitness Goals

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.