EXERCISE - 9 Health Perks of a Post-Meal Walk -- WEGOVY GLP1 PILL

Good afternoon !  Exercising is SO Important when on the WEGO Pill ! Excellent Article Below about the POST-MEAL Benefits of Walking. Enjoy !

• 9 Health Perks of a Post-Meal Walk

  By Cristina Mutchler 

   Medically reviewed by Anju Goel, MD

  Key Takeaways

  • Walking after eating can help reduce gas and bloating by stimulating the digestive system. 
  • A short walk after a meal can help control blood sugar levels, especially in people with diabetes. 
  • Taking a walk after eating might improve sleep quality and help you fall asleep faster.

  A brief post-meal walk can enhance your digestion, heart health, and sleep while offering other substantial benefits. Whether short or longer, this simple activity integrates seamlessly into your life, offering substantial health improvements supported by scientific research.

  

  Christopher Hopefitch / Getty Images

  1. Reduces Gas and Bloating

  Because physical movement helps stimulate the digestive system, walking after eating may help improve gastrointestinal symptoms like gas and bloating in some people.

  One study found that people with irritable bowel syndrome (IBS) who increased their daily steps from 4,000 to 9,500 saw their symptoms decrease by 50%.1

  Other research performed on people with bloating symptoms showed that one month of walking for 10 to 15 minutes after every meal resulted in fewer gastrointestinal (GI) symptoms, like bloating, burping, and gas. These post-meal strolls were reported to be more effective than digestive medications.2

  2. Helps to Regulate Blood Sugar

  Taking a short walk after eating can help manage your blood sugar (glucose) levels, especially for people with diabetes. One study found that adults with type 2 diabetes who walked for 10 minutes after each meal had better blood sugar control than those who took a single 30-minute walk daily.3

  Experts theorize that light exercise (in this case, walking) after a meal is helpful for preventing blood sugar spikes, and it's even more effective when done almost immediately after eating.4

  3. Improves Sleep

  An after-meal walk may help you get higher-quality sleep. People who averaged more than 7,000 steps per day reported better-quality sleep than people who didn't walk as much.5 Other research showed that clocking 10,000 steps daily helped people fall asleep faster.6

  Moreover, taking a stroll closer to bedtime might help improve sleep efficiency (the time spent sleeping in bed).5

  4. Lowers Blood Pressure

  Walking after eating may positively impact blood pressure in some situations. A guided walking plan developed primarily for sedentary people with hypertension was successful in regulating blood pressure levels.7

  Another study showed that three 10-minute daily walks effectively reduced diastolic blood pressure in people with prehypertension (elevated blood pressure).8

  5. Supports Mental Health

  Short walks have been shown to help boost certain aspects of mental health in the following ways:910

  • About 1.25 hours of brisk walking per week reduced the risk of depression by 18% in adults.
  • Around 2.5 hours of brisk walking per week reduced the risk of depression by 25% in adults.

  Several factors affect the risk of developing depression and other mental health conditions. Still, physical activity like walking can be helpful for an overall mood boost.11 Consider breaking it down to a 20- or 30-minute walk post-meal, five days per week.12

  6. Improves Digestion

  Some research suggests that walking after a meal can help speed up digestion. Studies show that walking after eating stimulates the stomach and intestines, encouraging food to go through the digestive system quickly.1

  Walking after dinner may help digestion in people who are mostly sedentary during the day and in people with conditions like IBS.

  7. Reduces Heart Disease Risk

  Data shows that exercise may help reduce heart disease risk. Incorporating regular exercise into your routine can lower blood pressure, low-density lipoprotein (or "bad") cholesterol, and stroke and heart attack risk.13

  For example, you could complete a brisk 10-minute post-meal walk three times daily, five days a week, to meet recommended guidelines for physical activity.14

  8. Promotes Weight Loss

  Though high-intensity exercises are typically associated with weight loss due to their ability to burn more calories, walking still has weight management benefits. Research has found that people who took a 25-minute walk twice daily lost more weight (and inches from their abdominal area) than those who walked for 50 minutes once daily.15

  Try walking for short periods after lunch and dinner. You may reap similar results.

  9. Helps to Break Up Inactivity

  Long periods of sitting (sedentary behavior) have been associated with a host of health problems, including vascular dysfunction (impaired functioning of blood vessels), increased blood pressure, decreased brain health, and cognitive function. Studies have suggested that brief walking breaks, even at a light intensity, help to reduce some of these risks.16

  For many people, an after-dinner activity often involves heading to the couch for a relaxing stint in front of the television. If you head out for a short walk before this period of inactivity, you may be able to reduce the impact of sustained sitting.

  Potential Downsides to Walking After a Meal

  Despite the numerous health benefits of walking shortly after a meal, there may also be downsides.

  Some people may experience an upset stomach if they exercise too soon after eating. For some people, exercising within two to three hours after eating can cause symptoms.17

  This is common and may also come with symptoms such as:18

  • Bloating
  • Nausea
  • Cramping (side stitch)
  • Acid reflux
  • Vomiting
  • Reduced exercise performance
  • Diminished sense of balance (potentially increased risk of falls)

  While some research suggests that higher intensity exercise is more likely to cause GI distress, other studies indicate that exercise intensity doesn't matter. Research also suggests that dehydration or the use of painkillers can increase the chances of gastrointestinal problems when exercising after eating.17

  If you have any underlying health conditions or if you are currently sedentary, speak with your healthcare provider before starting your walking program to get personalized guidance.

  5 Tips for Walking After Eating

  Starting a walking habit does not have to be difficult. These simple steps can help you reap the benefits of more activity.

  Experiment With Timing

  Food can take up to four hours to digest fully.19 But each person's ideal post-meal walk time will vary and may be anywhere from 30 minutes to three hours.

  For many people, starting a brisk walk roughly 30 minutes to an hour after a large, heavy meal should be sufficient to avoid unwanted side effects. This time frame will be shorter for snacks or smaller, lighter meals.

  Vary the Duration

  If you are new to exercise, start with a short walk. Research suggests a two- to five-minute walk after a meal can help lower blood sugar levels.20 Gradually increase the duration to 10 minutes to gain even more benefits.21

  If you can eventually increase the duration to 30 minutes, five days per week, your walk will help you to reach the American Heart Association's recommended guidelines for physical activity.22

  Wear Walking Shoes

  Your feet will thank you if you buy shoes made for walking. Footwear plays an essential role in protecting your feet from trauma and facilitating efficient and pain-free movement. Not only will proper footwear help prevent foot injuries, but if your feet are comfortable, you are more likely to sustain your walking habit.23

  Experts advise that you get new walking shoes after about 400 to 700 miles of use (about six to 12 months).24

  Bring the Kids

  Your physical activity habits play an important role in your kids' health. Studies suggest that modeling healthy habits, such as getting regular exercise and eating a nutritious diet, can help your kids grow up to be healthier adults. It also gives parents an opportunity to get a closer look at their kids' motor skills, balance, and how they play.25

  Increase Intensity Gradually

  Walking rapidly at a rate between regular walking and jogging may further boost the benefits of walking. Research suggests that incorporating a brisk pace may offer benefits that are comparable to running, including:26

  • Improving circulation, reducing blood pressure, and lowering "bad" cholesterol levels27
  • Supporting weight management28
  • Relieving stress and elevating mood state29
  • Boosting brain function and overall mental health 30
  • Reducing the risk of chronic diseases, like type 2 diabetes and cancer3132

  Start walking at a pace of 3 miles per hour (mph), and work your way up to 5.5 mph, if desired.33

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