Why Is Walking After Eating So Good For You?

After a meal, getting up and going for a walk might be the last thing you feel like doing – but there are lots of health benefits to a post-food stroll. A number of studies have shown walking after eating can help with everything from digestion to sleep, but how soon after the last bite should you be heading out the door? And is there an optimal length for the walk duration? We’ve got the lowdown.

The Benefits Of Walking After Eating

We all know walking offers a whole host of positive effects whatever time of day you do it, from boosting cardiovascular health to building stronger bones. But this low-impact form of exercise offers specific perks when it comes after eating. 

Helps Regulate Blood Sugar Levels

There’s plenty of evidence to show low-impact exercise has a significant effect in moderating blood sugar levels. For instance, a study from 2020, published in the European Journal of Physiology, analysed a group of participants aged between 18 and 65. It found that low to moderate activity ‘immediately following breakfast lowers postprandial glucose exposure (mean and AUC) and glucose variability (CV), while pre-breakfast activity or delayed post-breakfast activity does not’.

Our glucose levels naturally fluctuate throughout the day, but regulating them can be beneficial. ‘Blood sugar regulation plays a huge role in our health – from everyday things like brain fog, energy, sweet cravings and fatigue, to more troublesome issues like weight gain, hormonal imbalance and risk of major disease,’ explains Hannah Alderson, BANT Registered Nutritionist and Hormone Specialist. 

Improves Digestion

Walking after eating can also be beneficial for digestion, as movement stimulates the digestive system, which can help aid the passage of food. Consequently, a post-food stroll can help stave off the dreaded food coma, and prevent bloating, indigestion and stomach issues.

May Improve Sleep

All exercise is great for sleep, including walking. But a post-dinner walk may be particularly beneficial, as it can help regulate our circadian rhythms, meaning we fall asleep more easily. Plus, better digestion means better gut health, and a happier gut can also have a positive effect on sleep quality.

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How Long After Eating Should You Walk?

The science seems to suggest that walking straight after a meal offers the most benefits. A study from 2011 compared the benefits of walking for 30 minutes straight after a meal to walking for 30 minutes one hour after eating. The research found those in the former category lost between 1.5kg and 3kg, while those who left it for an hour did not lose any weight.

The authors put this down to blood sugar spikes, writing: ‘It is quite clear that walking suppresses the glucose increase after a meal. Because glucose increases to its maximum at 30 – 60 minutes after a meal, walking must be started before the glucose level reaches a maximum, because once insulin is secreted it will play a role as an obesity hormone. It can be assumed that starting walking as soon as possible seems to be optimal to control blood sugar levels.’

How Long Should The Walk Be?

Just a short stroll will do the trick. A recent meta-analysis published in Sports Medicine explored the effects of sitting versus standing or walking on measures of heart health, including insulin and blood sugar levels. Among other things, the evidence found that light walking after a meal, for as little as two to five minutes, had a significant impact on moderating blood sugar levels.