Is it good to walk after eating?
The positive effects of exercise on health have been proven time and again.
In recent years, the growing trend of the health and fitness community is taking less time after each meal to get different health benefits.
This article reviews the specific health effects of walking after eating, including suggestions on time and duration.
Exercise is associated with many positive health benefits. It involves walking after meals, which has some unique benefits.
A major potential benefit associated with walking after eating is an improvement in digestion.
The movement of the body can aid in your digestion by promoting stimulation of the stomach and intestines, which makes food move more quickly.
In addition, low to moderate physical activity after eating may have a protective effect on the gastrointestinal (GI) tract.
In fact, it has been shown to prevent diseases such as peptic ulcer, heartburn, irritable bowel syndrome (IBS), diverticular disease, constipation and colorectal cancer.
May help manage blood sugar levels
Another notable benefit of walking after eating is the improvement in blood sugar management.
This is particularly important for people with type 1 and 2 diabetes – conditions that impair blood sugar processing – because exercising after eating can prevent excessive spikes in blood sugar, thus insulin or oral It is necessary to reduce the amount of drugs.
A 2016 study in people with type 2 diabetes found that walking light for 10 minutes after each meal was better than walking for 30 minutes at any one time for blood sugar management.
While post-meal exercise is particularly effective for diabetic patients, others may also benefit from its blood-sugar-lowering effects.
Reduce heart Disease
For decades, physical activity has been linked to heart health.
More specifically, regular exercise can reduce your blood pressure and LDL (bad) cholesterol, while also reducing the risk of stroke or heart attack.
One study suggests that a sustained bout of exercise to reduce blood triglycerides may be better than a number of smaller risk factors for heart disease.
You can imitate this pattern by taking a walk of 5- to 10 minutes after your main meal throughout the day.
The US Department of Health and Human Services (DHHS) recommends 30 minutes of moderate-intensity exercise for at least 5 days per week, and by completing only three 10-minute walks per day after a meal, you Can easily meet this guideline
It is well known that exercise plays a major role in weight loss along with a proper diet.
To promote weight loss, you must be at a calorie deficit, which means that you burn more calories than you consume.
Walking after a meal can bring you closer to reaching a calorie deficit – if maintained consistently – can aid in weight loss.
Having said that, more data are needed to determine the specific effects of walking after a meal on weight loss.
Help to regulate Blood pressure
Walking after meals can also help regulate blood pressure to some extent.
Many studies reduce blood pressure levels by 3 daily 10 minutes.
What’s more, several 10-minute walking tours throughout the day are more beneficial for lowering blood pressure than a continuous session.
Another study in sedentary individuals found that starting a walking program could reduce systolic blood pressure by 13% or about 21 points.
Based on current data, participating in a walk after a meal can lead to a powerful blood pressure-lowering pressure.
The benefits of walking after meals are plentiful and include digestion, heart health, blood sugar management, weight loss and regulated blood pressure.
Cause Upset stomach
Walking after eating has very few negative effects, one that should be mentioned.
Some people may experience stomach upset when walking after eating, with symptoms such as indigestion, diarrhea, nausea, gas, and bloating.
This can happen when recently eaten food seeps into your stomach, reducing the ideal environment for digestion.
If you experience any of these symptoms, try waiting 10-15 minutes after meals and keep the intensity of walking low.
There are some downsides during walking after a meal, some may cause stomach disturbances. Therefore, it may help to keep the intensity and duration of walking after your meal short after the meal starts.
Best Time For Walk
Based on current data, the ideal time to walk seems to be immediately after a meal.
At this time, your body is still working to digest the food you have eaten, allowing you to gain benefits such as better digestion and blood sugar management.
Walking after all your meals may be the most optimal benefit, just a walk after dinner can be a great start.
PLZ ALSO RAED
How long should it last?
Proponents of walking after meals suggest that you should start walking for 10 minutes and then increase the duration tolerated.
By maintaining your walk for about 10 minutes, you can avoid problems such as upset stomach.
Also, this period makes it easier to walk throughout your day without greatly affecting your schedule.
By completing three 10-minute walking tours per day, you can easily accumulate 30 minutes of daily physical activity, thus meeting the recommended guidelines from DHHS.
Data suggests that walking for 10 minutes after a meal is a good starting point that allows you to reap the major benefits, while not greatly affecting your daily schedule.
While you may think that if it is good to take a walk after a meal, it is better to take a walk after a meal, possibly it is not.
During the initial digestive process after a meal, the risk of stomach upset increases if you exercise too much.
Thus, you should keep the intensity from low to moderate – aim for an elevated heart rate without being out of breath.
A brisk walk at a speed in excess of 3 miles (5 km) per hour will allow you to reap the benefits, while most likely to avoid an upset stomach.
Some people may react differently to walking after a meal, so if you are not yet in the habit of frequent physical activity, it is important to start with a lower intensity.
intensity of walking after your meal should be reduced to avoid stomach upset. Fast walking at a speed of 3 miles (5 km) per hour is appropriate.
Walking after meals is a growing trend in the health and fitness community.
Key benefits include better digestion, heart health, blood sugar management, regulated blood pressure and weight loss.
Starting at a low to moderate intensity with a 10-minute walk after your main meal allows you to receive these benefits with less risk of negative side effects.
Although the intensity is generally low, if you have any worrisome conditions, it is important to check with your healthcare provider before the start of exercise.