Is it good to walk after eating? Dietitians explain

It is possible that it was told that it is easy after eating a great meal, especially on heavy holidays by food as a Thanksgiving. Or you may not really live up to move a lot while your body is in digestion mode.

However, walking after eating is usually recommended because of your Numerous health benefitsunder impact on joints and thanks to the relatively easy it is to fit into a busy schedule, it says Emma Laing, Doctor, RdnA national spokesman for the Academy of Nutrition and Dietetics and the Director of Dietetics of the University of Georgia.

“Walking after eating can stimulate blood flow across your body and can help your stomach and intestines to digest food at a faster rate vs. Being sedentary,” Laing says. “When the digestion process is helped in this way, there is less time for gases to accumulate in the presence of non -digested foods in the GI tract, the intestine movements occur more regularly and there is a reduced risk of conditions such as swelling, blue, adjustment, constipation, irritable intestine syndrome and even colorful cancer.”

Here’s what you should know about walking after eating, how can you benefit your body and how long your walk should be.

Benefits of walking after eating

If you are out or in a ribbon or pillowWalking after a meal can be advantageous in various ways. Here’s a deeper look at the myriad of potential health benefits taking a walk After eating a meal.

Improves blood sugar control

Walking, even for a few minutes after eating, can curb the intensity of blood sugar fluctuations that occur naturally after a meal. When you walk, the muscles begin to contract, pointing to your body to take glucose from the bloodstream and use it for real energy, says Laing.

“When Glucose is needed provide energy to muscles During physical movement, this reduces the amount of glucose that circulates in the bloodstream, “he says.” For people who have been diagnosed with diabetes, walking after a meal is a strategy that can be used to manage their blood glucose and improve their response to diabetes drugs. ”

A study, published in the magazine DiabetologyHe found that for individuals with type 2 diabetes, walking for 10 minutes in a row after each of their main meals was ideal for handling blood sugar, even compared to 30 -minute walks elsewhere in their day.

Improves digestion

After eating, your body begins to digest your food. When walking, the soft contractions in your abdomen and your core muscles It can help this food move along the digestive tract. Gravity also helps in the process.

Because you are upright during the walks, the food can also move more easily by the esophagus and the intestines, says Laing. And, increasing blood flow that occurs when exercise can also help disperse oxygen and nutrients that help digestive operation.

Promotes a healthy weight

When you go, you are burning more calories What you would do if you were sitting stationary. Even a short At the foot of 15 minutes It can help you burn up to 50 calories and increase your metabolism, says Laing. Walking also helps to regulate blood sugar levels, as mentioned above, so that it can help stop the anxieties and prevent it from driving too much later in the day.

Gives you more energy

Because walking requires energy, you would think you would make you feel more fatigue, but it really does the opposite. A lot of people feel slow after eatingBut the walk helps improve blood sugar levels, increases blood flow and activates the muscles, all of which have a deep effect on your energy levels, says Laing. The walk can also release hormones of good sensation called endorphins, which are natural moods and energy boots.

Reduces the risk of heart disease

Exercise, in general, has been shown Lower blood pressure and LDL cholesterol levels (wrong)– This of which are catalysts for heart disease and heart failure. By improving blood flow to your body, you are also improving blood flow to your arteries, which helps to prevent them from obstructing, says Laing. Keeping a healthy weight is another component for protecting heart health, so you are lowering your risk just moving.

How long and how intense should the ride be?

The good news is that you do not need to do an intense training or an intense walk after the meal to mark some serious health benefits. Research has shown that even walking less than five minutes can be enough to improve your health.

If you are new to exercise or have a pre -existing medical condition, it is always a good idea to consult a healthcare provider before undertaking any exercise routine, including the walk, says Laing.

“If you are planning to start walking after meals, low intensity begins and slowly accumulates the duration to prevent physical injuries or digestive side effects and takes into account the intensity and duration to help prevent a annoying stomach,” he says. “For people who have been diagnosed with diabetes, it would advise you to check the blood sugar levels before and after any type of exercise, especially if you are dedicated to a new activity.”

In addition, CARISSA GALLOWAY, RDNA registered and published dietitian points out that individuals with gastroesophageal reflux disease (GERD) may notice increases in symptoms by walking immediately after eating. For these individuals, she recommends controlling the symptoms and walking for the first time. If, for some reason, walking after eating feels uncomfortable, good alternatives include a soft stretch, yoga, PilateSquats, cycling or even gardening.

“The formal activities that involve walking, such as golf, can also be encouraged, as well as running errands, up stairs or participating in garden or homework; any type of activity can be beneficial whenever the muscles move,” says Laing.

Is there any inconvenience to walk after eating?

For most healthy individuals, walking after eating is perfectly safe and fostered. However, if, at some point, you experience nausea, dizziness or Azia, especially after consuming a heavy meal, it is a good idea to wait a minimum of 30 to 60 minutes before starting your favorite sneakers.

It is also a good idea to opt for low key exercises instead of post-commend. Doing this helps ensure that you do not bother your digestive system. You want to invest in a decent pair of Walking shoes To avoid repetitive stress injury.

Bottom line

Although the age of age to avoid effort just after eating could have derived from a precautionary place, incorporate a short walk after meals seem to be more beneficial than harmful. From the best blood sugar control to a better digestion and even an impulse of the mood, science supports the simple act of walking after eating. So the next time a meal is over, fit your shoes and enjoy a ride. Your body will be grateful for it.