Walking after dinner aids digestion, lowers blood sugar spikes, burns calories, and may improve sleep.
Benefits
- Aids digestion.
- Lowers blood sugar spikes: a 2022 review found walking after meals lowers glucose.
- Burns calories.
- May improve sleep.
- Mood and stress relief.
How
A 10 to 15 minute walk after eating helps.
Pace
Gentle to moderate.
Caution
Rest if you have reflux or cramps.
Diabetes
Especially useful.
Measured effects
A 2022 meta-analysis in Sports Medicine of seven studies found that walking for 2 to 5 minutes after meals lowered blood sugar more than sitting or standing. A 2013 study in Diabetes Care found that three 15-minute walks after meals improved 24-hour glucose in older adults better than one 45-minute walk at another time.
- Light walking speeds gastric emptying, which can reduce bloating.
- The CDC recommends 150 minutes of moderate activity per week, and post-meal walks help reach it.
- A 10-minute walk burns around 30 to 50 calories depending on weight and speed.
How to do it
Start 10 to 30 minutes after eating, at a comfortable pace of about 3 mph (4.8 km/h), for 10 to 15 minutes. Avoid hard exercise right after large meals, as it can cause cramps or reflux. People who take insulin or sulfonylureas should watch for low blood sugar and follow their care plan. Keep water handy in hot weather, and choose lit, safe routes in the evening.
Measured effects
A 2022 meta analysis in Sports Medicine found that even 2 to 5 minutes of walking after meals lowered blood glucose levels, with greater reductions seen after meals with sitting or standing. Walking after dinner improves digestion and can help weight control.
How to do it
Start 10 minutes after eating and walk 10 to 15 minutes at an easy pace. Avoid heavy exercise right after meals. People with reflux may prefer light walking.
Blood sugar evidence
A 2022 meta analysis in Sports Medicine of seven studies found that standing or walking for 2 to 5 minutes after meals reduced post meal glucose. A study in Diabetes Care showed 10 minutes of walking after each meal lowered glucose more than a single 30 minute walk. Gentle walking also supports gastric emptying.
Walking guidelines
Adults should do 150 minutes a week of moderate activity. A pace of 3 mph (about 100 steps per minute) is moderate. Wait 10 to 15 minutes after a big meal, wear comfortable shoes and walk safely at night with light. People with reflux should keep the pace gentle.
Based on data from the journal Sports Medicine and the American Diabetes Association
