Key takeaways:
Walking after eating may be even better for your health than walking at other times of the day.
It has been shown to aid digestion, lower blood sugar, and reduce the risk of heart disease.
Even a short 10- to 15-minute walk after every meal can be beneficial.
We often hear about the many physical and mental health benefits of walking. But does it matter when you walk?
It might. Research shows that walking after eating can improve your health in several ways. For example, short post-meal walks could be key to lowering blood sugar.
The science behind walking after eating — including potential benefits and tips to get started — might have you ready for a stroll after your next meal.
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What are the benefits of walking after eating?
There’s no denying that walking anytime benefits your health and well-being. It can keep you active, boost your mood, and even help you live longer. But walking after a meal could maximize those benefits.
Here are six of the top advantages of walking after eating.
1. Aids digestion
It used to be common to take a walk after a meal. Many believed that this "daily constitutional" would help start the digestion process.
As it turns out, there’s research to support this theory. A small study found that walking after eating speeds up digestion. However, it didn’t improve symptoms of indigestion. But more recent research challenges that finding.
For example, researchers tested the effects of walking after eating in a 2021 study. Adults with a history of stomach bloating walked for 10 to 15 minutes after every meal. After 4 weeks, they reported fewer stomach problems, such as belching, flatulence, and bloating. Walking after eating was more effective than medications that aid digestion.
But higher-intensity movement — like power walking or running — after eating can cause stomach issues, such as nausea or diarrhea.
Walking after eating is a great way to get more steps. These tips can also help boost your daily step count.
Ready to turn your daily walks into a workout? Try these proven strategies to increase walking intensity.
Can exercise help acid reflux? Yes. Find out how low-impact exercises like walking can help relieve acid reflux symptoms.
2. Controls blood sugar
One of the biggest benefits of walking after eating is that it may lower blood sugar. Your blood glucose (sugar) changes throughout the day. It increases after eating but typically returns to a normal range within 2 hours. A small study showed that healthy adults who walked after eating had lower blood sugar levels after meals.
A review found that just 2 to 5 minutes of light walking after a meal can improve blood sugar levels. Walking was more effective than simply standing after periods of inactivity. This is likely because walking activates more muscles. Your muscles can use energy from your most recent meal — and burn glucose in the process — to fuel your movement.
Preventing major blood sugar fluctuations can help people with diabetes manage their condition. One study showed that post-meal walks lowered blood sugar in people with Type 2 diabetes.
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3. Improves circulation and heart health
Walking is good for your heart in more ways than one. In addition to helping you manage blood sugar, it has been shown to increase circulation, lower blood pressure, and reduce the risk of heart disease. One study found that 10-minute walks, taken 3 times a day, reduced blood pressure in young men at risk of hypertension. Taking those walks after every meal could help regulate your blood pressure.
In another small study, multiple short daily walks lowered post-meal triglycerides in inactive older women. Triglycerides are a form of fat that circulates in your blood. High triglyceride levels can increase your risk of heart attack or stroke.
More research is needed on how walking after eating affects blood pressure and triglycerides. But adding post-meal walks to your routine is one way to support better heart health.
4. Supports weight management
Walking can help you find a comfortable weight. The low-impact aerobic activity burns calories, which can help you lose or maintain weight.
There’s no evidence that walking right after eating burns more calories. But some research suggests that shorter bouts of walking may be better for weight loss than one continuous walking session. Walking after eating is a great way to squeeze in multiple daily sessions. And it helps you create a fitness routine. This consistency will keep you working toward your goals.
You can go for a power walk or add faster intervals to burn more calories and boost your walking workout intensity.
5. Boosts your mood
Going for a stroll after a meal — or at any time — can boost your mood. Walking regularly may reduce symptoms of depression and anxiety, lower stress, and improve mental well-being.
You can turn walking after meals into a relaxing, mood-boosting practice. Consider these tips to help relieve stress on your walks:
Make it mindful: Mindful walking allows you to be present in the moment while you move. And it can help relieve stress. Find a quiet spot to walk after meals. Slow down and focus on your steps, breathing, and surroundings.
Opt for green spaces: Forest bathing, or spending time in nature, is a mindful activity that can lift your spirits. Try walking in green spaces — like a park, garden, or nature trail — to relax.
Try deep breathing: Taking long, slow, deep breaths — like inhaling through your nose and exhaling through your mouth — may help calm your body and mind. You can practice different deep breathing exercises while walking after eating.
6. Improves sleep quality
Going for a walk after every meal might help you get better, more restful sleep.
Walking and other physical activity may enhance sleep quality by reducing stress and regulating your circadian rhythm. Your circadian rhythm is your body’s internal 24-hour clock that controls your sleep-wake cycle.
But this potential benefit has more to do with how much you walk rather than when you walk. Logging more steps per day has been linked to more restful sleep.
When and how long should you walk after a meal?
There isn’t a rule about how long you should walk after eating. But studies suggest that a 10- to 15-minute walk after each meal could be enough to improve your health.
A recent review found that as few as 4,000 daily steps may reduce the risk of death from all causes. But taking around 7,000 steps a day might provide even greater benefits.
Fortunately, you don’t have to take all those steps in one long walk. It usually takes 15 to 20 minutes to walk 1 mile at a casual pace (3 mph). This is about 2,000 to 2,500 steps for most people. You might start by aiming for that 2,000-step target — or a 15-minute walk — after every meal.
Beginners can start with shorter walks of around 5 to 10 minutes. Then, slowly build up to longer walks as your fitness improves. Try adding 5 minutes to your walk each week until you reach 20 to 30 minutes at a time. Fitness pros can take longer walks, add power walking intervals, or walk uphill to make walks more challenging.
Try to go for a casual walk about 15 minutes after finishing your meal. You might need more time if you eat a large meal or if you opt for more vigorous walks.
Frequently asked questions
Not necessarily. In fact, regular physical activity may help prevent or reduce acid reflux symptoms. But exercising too soon after eating –– especially if you had a heavy or spicy meal and plan to do vigorous exercise –– can cause acid reflux.
If you’re concerned about acid reflux or other digestive problems, try going for a casual walk about 15 minutes after eating. You may need to wait longer depending on the size of your meal. Wait at least 60 minutes before doing more vigorous exercises, like power walking.
Both can be beneficial, so it depends on your health goals. Walking before or after eating, especially at a brisk or vigorous pace, can help burn calories and boost metabolism. Walking after eating may also aid digestion and lower blood sugar after meals.
Not necessarily. In fact, regular physical activity may help prevent or reduce acid reflux symptoms. But exercising too soon after eating –– especially if you had a heavy or spicy meal and plan to do vigorous exercise –– can cause acid reflux.
If you’re concerned about acid reflux or other digestive problems, try going for a casual walk about 15 minutes after eating. You may need to wait longer depending on the size of your meal. Wait at least 60 minutes before doing more vigorous exercises, like power walking.
Both can be beneficial, so it depends on your health goals. Walking before or after eating, especially at a brisk or vigorous pace, can help burn calories and boost metabolism. Walking after eating may also aid digestion and lower blood sugar after meals.
The bottom line
Walking after eating is great for your health. It may improve digestion, lower blood sugar, and support heart health. Plus, walking after every meal can help you build a consistent exercise habit. You’ll be more active as you work toward various fitness goals.
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References
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Bellini, A., et al. (2022). The effects of postprandial walking on the glucose response after meals with different characteristics. Nutrients.
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DiPietro, L., et al. (2013). Three 15-min bouts of moderate postmeal walking significantly improves 24-h glycemic control in older people at risk for impaired glucose tolerance. American Diabetes Association.
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Hosseini-Asl, M. K., et al. (2021). The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: A randomized clinical trial. Gastroenterology and Hepatology from bed to Bench.
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Reynolds, A. N., et al. (2016). Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: A randomised crossover study. Diabetologia.
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University of Rochester Medical Center. (n.d.). Two-hour postprandial glucose.
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