Walking is a simple exercise that is easy on your legs and can be done anywhere. But, did you know that there are real benefits to walking after eating? That’s right – walking around the block after eating can be a health booster. Just two minutes of walking after a meal can help lower blood sugar, improve your digestion and more.
Here are five benefits of walking after eating. Some of them may surprise you.
1. Regulate blood sugar
Walking after a meal can help regulate your blood sugar. A study in Sports Medicine found that when people walked less after eating, their Blood sugar levels went up and down slowly than if he stands up or continues to sit. Participants’ insulin levels were also more stable when walking than when standing or sitting.
You don’t need to travel a long way to reap the benefits – two to five minutes should do the trick. It is also better to start walking as soon as you finish eating Blood sugar levels rise dramatically between 60 and 90 minutes after eating. While you can choose to go for a walk after a meal (or whatever), most people don’t like to eat after a meal, which makes it a great time to go for a brisk walk.
2. Improves metabolism
Walking after eating can help digestion. A study in PLOS One found this walking stimulates the stomach and intestines. This will help the food move faster through the mill. It can also help reduce inflammation, especially for those with irritable bowel syndrome. Swelling it occurs when air builds up in the food processor as undigested food is broken down. Swelling also occurs when you swallow air while eating or drinking. Physical activity, such as walking, can help move some of that excess air through the intestines.
3. Low blood pressure
Walking after eating can also help lower blood pressure. Hypertension is one of the causes which causes heart disease and stroke, so it is important to find ways to lower blood pressure. A study in the Journal of Family Medicine and Primary Care found that walking three times for 10 minutes each day can help reduce diastolic blood pressure in people with hypertension. Lunchtime can be a good way to start these short trips. Additional research has shown that for adults with high blood pressure, walking was helpful reducing systolic and diastolic blood pressure. Those with high blood pressure saw the greatest reduction.
4. Burn calories
Walking after eating can help you lose weight. Traditional weight loss goals say you need to burn 3,500 calories to lose a pound of fat. In other words, you would need to create a deficit of 500 calories a day, seven days a week to lose 1 pound. However, this method is more of a guideline than a hard and fast rule. But if you want to use it as a basis for losing weight, one way to help make the loss is to walk right after you eat. Walking can increase your metabolism, helping you burn more calories from fat.
On average, a person who weighs 150 pounds will burning about 100 calories per mile walk slowly. Long walks or jogging can increase the number. The average person takes approx 20 minutes to walk one mileso walking for 30 minutes after eating a light meal can help you burn 150 calories, if not more.
5. Raise your mind
Walking after a meal can help you maintain a good mood. Exercising helps reduce stress hormones, such as cortisol, in the body. It also increases feel-good hormones such as endorphins and oxytocin (also known as the love hormone). These hormones not only help you feel better, they also help you helping you fall asleep faster and sleep longer.
Remember that walking after eating doesn’t have to be all or nothing. If you can manage a few minutes in the beginning, it’s better than no movement at all. It can also be as simple as parking away from the door if you go to lunch or taking the stairs instead of the elevator on your way back to your desk. If you work from home, try to take a short walk during your lunch break between meetings. The most important thing is to get into the habit of walking after eating and make it as consistent as possible.