Regular walking can help improve overall health. Walking for at least 30 minutes regularly can help improve cardiovascular health, reduce excess fat, and increase muscle strength.

You may have also heard that walking after a meal also has positive health benefits. While research on this is limited, the few small studies that do exist show the positive benefits of the activity.

Benefits of Walking After Meals

There is some evidence to suggest that walking after a meal provides positive health benefits, such as:

Improves digestion

Walking after meals has potential digestive benefits, such as stimulating stomach and intestinal movements, and helping to push food through the digestive tract more quickly and efficiently. In addition, low and moderate levels of physical activity after meals are thought to protect the gastrointestinal tract from disorders such as peptic ulcers, gastritis, constipation, irritable bowel syndrome, diverticulitis, and colorectal cancer.

However, more research is needed on this. One study showed different results regarding the relationship between walking after meals and symptoms of indigestion.

Helps regulate blood sugar levels

After a meal, blood glucose will usually increase. In healthy people, this blood sugar will only increase temporarily. Walking after a meal is associated with better blood sugar regulation.

Exercising after meals may be able to prevent excessive blood sugar rise in diabetic patients. In a study conducted on patients with type 2 diabetes, a 10-minute light walk after meals could help in blood sugar control. In another study conducted on healthy adults, a short walk after meals helped lower blood sugar more than a short walk before meals.

Also read: The Type Of Food That Makes You Sleepy After Eating

Lowering bad cholesterol levels

Regular physical activity is proven to have many benefits for the heart, one of which can help lower "bad" cholesterol or LDL (low-density lipoprotein). It is recommended to exercise for at least 30 minutes at least 5 days a week. A 5-10 minute walk after your main meal throughout the day can be part of a healthy lifestyle and help fulfill the daily physical activity recommendation.

Helps with weight loss

Walking plays an important role in weight loss especially when combined with a healthy diet. To achieve this healthy weight loss, it is important to create a calorie deficit where the number of calories burned is greater than those consumed. 

Walking after meals regularly can help in burning calories from the food that has been consumed. If you want to burn more calories, you can do brisk walking for at least 30 minutes a day.

Also read: This Is The Cause That You Are Still Hungry After Eating A Lot

Helps regulate blood pressure

Several studies have shown a link between walking after meals and lower blood pressure, which is good for the heart.

Small studies have shown that walking in short, 10-minute sessions several times a day after a heavy meal can help lower blood pressure. You can try walking after meals due to its short duration because it can be done regularly and does not burden you.

Supports mental health

Walking is a physical activity that can help support mental health. Research has shown that regular walking reduces stress hormones such as adrenaline and cortisol in the body.

In addition, during walking the body releases endorphins, which are known as natural painkillers. This can help reduce discomfort, improve mood, reduce stress, and release a sense of relaxation.

As more research is needed on this, it is best to discuss with your doctor before starting a walking routine after meals. If you find it difficult to walk 30 minutes once a day, you can walk 10-15 minutes at a time and several times a day.

If you need medical advice or consultation, you can either visit a doctor or use our consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

Want to know tips and tricks for health, first aid, and other home treatments? Click Here!