I am Simran Wadhwa nutritionist at The Kenko Life.
We have heard this from a lot of nutritionist and doctors that walking post a meal is very beneficial, lets find out more about this-
Walking after a meal can be super beneficial! It helps with digestion, keeps your blood sugar levels in check, and can even boost your mood. Just a light stroll is usually enough, no need to go all out!
Walking after a meal has several benefits:
- Aids Digestion: Light walking can help stimulate the digestive system, making it easier for your body to break down food and absorb nutrients.
- Regulates Blood Sugar Levels: Walking can help lower blood sugar levels by promoting the uptake of glucose by the muscles, which is especially beneficial after a carbohydrate-rich meal.
- Prevents Bloating: Gentle movement can help relieve feelings of fullness or bloating that sometimes occur after eating.
- Improves Mood: Physical activity, even if it’s just walking, releases endorphins, which can help improve your mood and reduce stress.
- Supports Weight Management: Regular post-meal walks can contribute to overall physical activity, which is important for maintaining a healthy weight.
- Promotes Heart Health: Walking is a great cardiovascular exercise that can help improve heart health over time.
In general, a 10-30 minute walk after a meal is often recommended for these reasons. Just make sure to keep it light and easy!
Here are some things to keep in mind for post-meal walks:
- Keep it Light: Aim for a leisurely pace rather than a vigorous workout. This helps with digestion without putting too much strain on your body.
- Timing: Wait about 10-15 minutes after eating before you start walking. This gives your body a little time to begin the digestion process.
- Duration: A walk of around 10-30 minutes is ideal. You don’t need to go for a long time; even a short walk can be beneficial.
- Choose a Good Route: Pick a pleasant route, maybe a park or a quiet street. A nice environment can make your walk more enjoyable. Or even just walking at your work place or in your house should work.
- Stay Hydrated: Drink some water before or after your walk, but avoid drinking too much during the walk itself to prevent discomfort.
- Mind Your Posture: Walk upright with your shoulders relaxed. Good posture can enhance your walking experience.
- Listen to Your Body: If you feel any discomfort, it’s okay to slow down or stop. Everyone’s body is different, so find what feels right for you.
What is the right way to walk after a meal? Is brisk walking advised or just regular pace walking?
Walking faster isn’t necessarily better for digestion. A moderate, leisurely pace is usually recommended after a meal. While a brisk walk can be beneficial for overall health, it might not be the best choice immediately after eating, as it can cause discomfort or cramping for some people.
The key is to focus on gentle movement rather than speed. This helps stimulate digestion without overwhelming your stomach. So, stick to a comfortable pace that feels good for you!
So start your regular speed walks post 10-15 mins of your meal and see the magic it creates in your life for better digestion, weight management and avoiding insulin spikes.
