The Power of a Post-Meal Walk

Just finished eating? It’s the perfect time for a walk.

Walking is one of the simplest ways to support your health, and doing it right after eating comes with a few added advantages. One study found that when older adults who were at risk for type 2 diabetes went for a walk after a meal, they experienced smaller blood sugar spikes in the time following the walk. How long did they walk? Just 15 minutes. A short post-meal walk also helps improve digestion, which can reduce that heavy, overly full feeling after you eat. Regular exercise is also linked to lower blood pressure, improved cholesterol levels, and a reduced risk of heart disease and stroke.

The best part is you don’t need a complicated routine to reap these benefits. Pairing a short walk with something you already do, like eating a meal, can make the habit easier to stick with. If you’re worried about the potential time commitment, keep it short. Indoors or outdoors, solo or social, it all counts.

This Monday, try a short post-meal walk!

Breakfast

Instead of going straight from breakfast to sitting, step outside for a few minutes while drinking your coffee or take a short lap around the block before logging in to work or heading out the door. Morning light, fresh air, and a little movement can help you feel more awake and ready for the day. 

Lunch

Post-lunch walks are a great way to break up long stretches of sitting. Close your laptop, stand up, and take a short walk before jumping back into work mode. Try a walking meeting with a coworker, a quick errand on foot, or just a few laps around your building. Many people find it helps them come back to work feeling more focused.

Dinner

A walk after dinner can help you wind down while helping support digestion from your meal. Listen to music or a podcast, take a walk with a partner or roommate, or use the time to decompress after a busy day.