Walking for good health

Did you know that sitting after a meal can be detrimental to your health? Research has shown that walking after every meal is beneficial to your health, according to Healthshot.

Eating right is the key to staying fit and healthy, as your diet plays a pivotal role and your health also depends on what you do after your meals.

According to experts, you should walk after your meals, and 100 steps should be enough. In this article, we will review all the important facts about walking after eating.

Benefits of walking after eating

Here are the most scientifically recognized benefits of walking after eating:

1. Improving digestion

If you have eaten a meal and feel bloated and indigestion, simply going for a walk will help improve digestion and facilitate the process of breaking down food in the digestive system by stimulating the secretion of digestive enzymes.

Walking after a meal can help alleviate and prevent any digestive issues, such as: Heartburn, constipation, bloating, and acid reflux symptoms.

2. Improved sleep quality

Walking after eating regularly helps relieve stress and nervousness and improves blood circulation, all of which help improve the quality of sleep, especially when walking after dinner.

Walking at night after dinner also helps to improve mental health in general, as a summary of the day’s thoughts and events revolve in the mind while walking, which leads to emptying the mind of any stress and thoughts before going to sleep, and thus sleep easily and without anxiety.

3. Speed up your metabolism

If you’re someone who wants to stay fit and keep your weight under control, walking after meals can be an ideal option.

Walking after meals helps stimulate and accelerate your metabolism and burn fat and calories.

4. Regulate blood sugar levels

After a meal, blood sugar levels can rise dramatically, which can be dangerous for a diabetic, and studies have shown that walking after eating may be particularly beneficial for diabetics for this reason.

Some studies have shown that postprandial walking for type 2 diabetics may be more beneficial in lowering blood sugar than any other exercise done at any time during the day.

Walking after a meal also helps prevent elevated blood sugar levels in people who are at risk of developing diabetes at some point in their lives.

5. Losing weight

In some cases, the process of losing weight may not require extreme exercise and diets, and may even require nothing more than a brisk walk after eating to achieve the goal.

Especially if the person has a healthy lifestyle and follows a healthy and moderate diet.

6. Improves triglyceride levels

High triglyceride levels can increase a number of conditions, including obesity and metabolic syndrome, increasing the risk of heart disease and stroke. A study published in the American Journal of Clinical Nutrition found that not sitting for long periods of time reduces triglyceride levels.

7. Boosts happiness hormones

Practicing or engaging in physical activities increases the production of happy hormones in the body, when we exercise, it improves blood flow, releases hormones, and increases the heartbeat, all of these factors help us feel energized and happy.

8. Blood Pressure Regulation

Several studies have linked daily 10-minute walks to lower blood pressure levels, and a 10-minute walk is more beneficial for lowering blood pressure than one continuous session.
Another study, conducted in sedentary individuals, found that starting a walking program can reduce systolic blood pressure by up to 13 percent, or about 21 points.

Sarwa recommends walking after every meal for its health benefits, and a short duration of no more than 30 minutes (divided into 3 times) would be appropriate, and would not significantly affect your daily schedule and commitments. By completing three 10-minute walks per day, you can easily reach 30 minutes of daily physical activity, thus meeting the recommended guidelines.

9. Strengthening bones

Bone density may not be one of the most important health benefits of walking, but scientific research has proven that people with strong bones are less likely to develop osteoporosis and all related issues such as fractures, disability and spinal shrinkage.

The best way to have strong, healthy bones is through jogging, dancing and walking, according to the American Orthopaedic Association. Researchers showed that walking programs that lasted more than six months were associated with “significant and positive effects” on bone density in the femur.

10. Improved vision

According to a study published in the Journal of Neuroscience, researchers found that those who engaged in regular aerobic exercise had healthier eyeballs and were less prone to issues such as macular degeneration.

Before you start walking, remember this:

Get the right gear. Choose shoes with arch support, a sturdy heel, and a thick, flexible sole to cushion your feet and absorb shock.

Make sure to wear comfortable and roomy clothes, and use appropriate gear for different types of weather, such as wearing more than one layer of clothing in cold weather. We also recommend wearing fabrics that absorb sweat, so you can stay comfortable for longer. If you’re walking outside in the dark, use brightly colored clothing or reflective strips for visibility. Wear sunscreen, such as a hat or sunglasses, if you’re out walking during the day.

Some people prefer to use an activity tracker or app, or a pedometer. These tools will help you keep track of time, distance, heart rate, and calorie burn.

Choose your route carefully. If walking outside, avoid roads with unpaved sidewalks, potholes, low-hanging tree branches, or uncoordinated grass.

If the weather is not conducive to walking, consider taking a walk inside a shopping mall where there will be open time for walking.

Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for training.

Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.

Stretching. After cooling down, gently stretch your muscles. If you prefer to stretch before walking, remember to warm up first.

How long should you wait after a meal to start walking?

If you don’t have any stomach issues, you can walk right after eating without any issues, as your body is still working to digest the food you ate, allowing you to get the most benefits.

However, if you have stomach issues, such as acidity, it’s best to wait 10-15 minutes after a meal before going out for a walk.

What type of walking is best after a meal?

The answer to this question depends on several factors. For example, if your walking route involves a lot of ups and downs or stairs, you should make sure to eat a light meal, or eat only half of your meal before walking, and the other half afterward.

Foods to avoid before walking

If you’re going to walk after eating, it’s best to avoid certain types of foods, especially high-fat foods, caffeine sources, and sugary drinks.

Foods that contain complex carbohydrates, which help keep blood sugar levels steady and help improve digestion, such as: Whole grain foods.

Disadvantages of walking after eating

Despite the benefits of walking after eating, some people may experience an upset stomach with symptoms such as indigestion, diarrhea, nausea, gas, and bloating: Indigestion, diarrhea, nausea, gas, and bloating when walking after eating.

Walking after eating and weight loss

A common query is, “Does walking immediately after eating increase weight?” This is a misconception, as walking after eating increases the chances of losing excess weight.

Many people think that walking does not affect weight because it is easy and simple, but on the contrary, it is one of the most prominent sports that contribute to weight loss throughout the body, and does not focus on a specific area like other sports practices.

When to walk after eating

What is the best time to walk after eating or before eating, as well as the best time to walk after eating by how many hours?

• Walking before eating: Walking half an hour before a meal reduces the amount of sugar and fat that accumulates in the blood after eating, especially before eating foods rich in protein or carbohydrates, and it also stimulates the metabolism, which increases calorie burning.
• Walking right after eating: Walking can be practiced immediately after eating if you eat light meals, but for people who experience abdominal pain, fatigue, or any other discomfort when walking immediately after eating, they should wait at least half an hour to 45 minutes.
• Walk half an hour after eating: Walking half an hour after a meal can help improve digestion and reduce the chances of indigestion.
• Walk an hour after eating: Walking an hour after a meal can also help restore energy and vitality after a meal and improve digestion.
• Walk two hours after eating: Walking two hours after eating a heavy meal is preferable because the body tries to digest a large amount of food while walking, which increases blood flow and forces the heart to work harder.

Is it harmful to walk after eating?

Another query that may revolve in the mind of many people, namely, is walking after eating harmful?

You should not worry about walking after eating in general, when practicing slow and light walking that does not require great effort, and the harm of walking immediately after eating lies in the case of practicing fast walking or eating a heavy meal before walking, as it leads to stomach upset, and its symptoms include:

• Indigestion.
• Diarrhea.
• Nausea.
• gas.
• bloating.

Post-meal walking tips

To get the maximum benefit from walking after eating as well as before eating, the following guidelines should be followed:

• Fuel up after your walk: Eat a healthy snack such as fruit or protein and energy-boosting carbohydrates.
• Drink water while walking: It is essential to drink water while walking after eating, to compensate for the loss of fluids resulting from exertion and sweating.
• Do not take a brisk walk immediately after eating: It is recommended that walking after eating should be light and not fast, and fast walking should be done at times away from eating.

Tips to motivate you to walk:

• Park farther away and complete the route on foot.
• Walk with friends.
• Hiking with family and friends.
• Going out for a walk during work breaks instead of wasting all the time sitting.
• Taking the stairs instead of elevators.
• Walking to pick up children from school.
• Listening to music to forget about the effort of walking.
• Set a goal and make sure to reach it and keep track of your improvement.
• Use smartphone apps for encouragement and tracking.
• Change the place frequently and use different routes if you are walking outside

When should I exercise after eating?

People need to wait 1 – 2 hours after eating a medium-sized meal, and about 30 minutes after eating a light meal to exercise, the goal is to give the stomach and small intestine enough time to complete the digestive process, which usually takes 2 – 4 hours, reducing the risk of stomach issues and disorders.

What determines the right time to exercise after eating?

Choosing the right time to exercise after eating depends on a number of factors, each of which is explained below:

Composition of the meal
Foods that are high in fat, protein, and fiber take longer to digest than others, which means you may need to wait a little longer to exercise after a meal if you eat them than if you don’t.

How much a person eats
The more a person eats, the longer it takes to digest, and as a result, a person who eats a full meal needs to wait longer than someone who eats a light meal. The recommended amount of time to wait before exercising after a meal depends on how much a person eats, and the recommended amount of time to wait before exercising after eating:

• After a large meal: 3-4 hours before exercise.
• After a small meal: 1 – 2 hours before exercise.
• After a light meal: 30 minutes to 1 hour before your workout.

What are the harms of exercising after eating?

Exercising after eating can involve some gastrointestinal issues and disorders, including the following:

• Laziness and lethargy.
• Poor athletic performance.
• Gas and bloating.
• Heartburn.
• Indigestion.
• Stomach spasm.
• Nausea.
• Vomiting.
• diarrhea.

Conclusion

Walking is a low-impact, highly effective exercise with countless benefits for your body and mind. Just 30 minutes a day can enhance your health, boost your mood, and improve your overall quality of life. So, put on your walking shoes and take that first step toward a healthier you!