The benefits of exercising for health has been proved repeatedly recent years, a rising trend within the fitness and health industry is to go for the time to walk for a few minutes after every meal to reap a variety of health benefits. This article outlines the specific health benefits that walking after eating can have with suggestions on the timing and duration.
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Potential benefits:
May improve digestion:
One of the benefits when you walk after eating can be better digestion. Walking can assist your digestion by stimulating the activity in the stomach as well as the intestines making food move through faster. In addition moderate or low exercise after eating could provide a protection effect to the digestive (GI) tract.
May help manage blood sugar levels:
Another important benefit of exercising after meals is better blood sugar management. This is especially important for those who suffer from type 1 or 2 diabetes -- diseases that affect the processing of blood sugars because exercise after eating could stop the excessive spikes in blood sugar and reduce the amount of insulin or oral medication needed.
Might reduce the risk of heart disease
A study suggests that smaller workouts throughout the day could be more effective than one continuous session of exercise to reduce blood triglycerides which are a risk factor for heart diseases. It is possible to replicate this pattern by walking for 5 to 10-minute walks in between your meals of the day.
May promote weight loss:
It's widely known that exercise plays an important part in losing weight in conjunction with a healthy diet. For weight loss to be effective You must be in a deficit in calories which means you're burning much more calories than consume when you walk after eating. This can get you closer to achieving the calorie deficit, whichwhen maintained consistently could help in weight loss.
Might help in regulating blood pressure
The act of walking after eating can aid in regulating blood pressure to some degree. Several studies have linked three daily walks of 10 minutes with lower blood pressure levels. Additionally, multiple 10-minute walks during the day are better at lower blood pressure than a single continuous exercise.
The ideal time to walkis:
Based on current research The ideal timing to walk seems to be the moment you eat an eating meal. At this point your body is processing the food you've consumed and will provide advantages like better metabolism and glucose control When walking in the wake of each meal can result in the greatest advantages, taking the time to walk after eating could be a good starting point.
How long do you need to walk:
Limiting your walks at around 10 minutes will allow you to reap the potential benefits , while also avoiding negative effects like stomach upset. Furthermore, this duration will allow you to easily fit in walks throughout your day without significantly disrupting your schedule. By taking three walks of 10 minutes per day, you'll be able to achieve 30 minutes of exercise.
Set the intensity
During the initial digesting process that follows the meal there is a higher chance of having an upset stomach if you exercise too vigorously. So, limit your intensity to moderate, and try to maintain a high heart rate, but not out of breath.