After enjoying a big meal, physical activity is probably the furthest thing from your mind. But as it turns out, there are countless wellness benefits to simply walking after eating. We’re not just talking about boosting endorphins or reducing stress levels, though a leisurely stroll will help to raise serotonin. Taking a walk after eating offers proven benefits for your overall health, so it’s well worth adding this simple habit to your routine.
But don’t just take our word for it. Below, Dr Heather Viola, a primary care physician at Mount Sinai Doctors-Ansonia, breaks down all the reasons you might like to take a walk after breakfast, lunch or dinner.
The benefits of walking after eating
Viola says walking after eating has five primary health benefits: it can improve digestion, may reduce the risk of heart disease, can help manage blood sugar management, help maintain a healthy weight, and finally promote better sleep patterns.
Improved digestion
Bloating, constipation, acid reflux, upset stomach – all are uncomfortable signs you may be experiencing indigestion. One way to relieve those symptoms is with a quick walk. “Walking after eating [stimulates] your stomach and intestines, making your food move through you more quickly and [aiding with digestion],” says Dr Viola.
Reduce risk of heart disease
Studies have long shown that regular forms of exercise are beneficial for heart health. It is shown to lower your blood pressure and cholesterol and reduce the risk of heartburn, heart attack, stroke and other heart problems. One study even shows that doing small, quick exercises, such as a 10 to 15-minute walk after meals as opposed to one long workout, might be more beneficial for reducing the chances of heart disease.
Regulate blood sugar levels
Viola says that not moving after eating might result in excessive spikes in your blood sugar levels. The Centers for Disease Control and Prevention (CDC) explains that having too much blood sugar in the bloodstream can overwhelm our liver and muscles, which normally store blood sugar and cause the insulin in our bodies to store any excess in other places. Over time, repeated occurrences can lead to insulin resistance, increasing the risk of prediabetes and type 2 diabetes. Studies show that walking after eating will help reduce and balance blood sugar levels and is an effective way to lower those risks.
Better sleep
Dr Viola says that walking after dinner helps regulate the circadian rhythm – your body’s natural 24-hour clock that contributes to better mental and physical health. It enhances the body’s natural sleep-wake cycle, making it easier to fall asleep and enjoy deeper, more restorative rest. Dr Viola adds that because these walks can help with post-meal stomach discomfort, they also allow for a more comfortable and – more importantly – uninterrupted sleep throughout the night.
When should you take a walk after eating?
According to Dr Viola, there is no specific time frame to start your walk. If you wanted to, you could go immediately after you eat, as some studies show doing it that way reaps the most benefits. But she says that you might encounter stomach discomfort if you do any physical activity immediately after a meal. With that in mind, it could be worth waiting 15 minutes or so before walking. “It really comes down to how you’re personally feeling,” Dr Viola says.
How long should a walk after eating be?
This mostly depends on your goals. If you just want to help your digestion, Dr Viola says a 10-minute walk around the block after each meal is enough to be beneficial. But if you’re looking to improve your overall fitness goals or hit 10,000 steps, aim for at least a 30-minute walk.
Does an indoor walking routine count?
All forms of movement count. Simple activities like pacing through your home or climbing the stairs are effective ways to boost your metabolism. Alternatively, walking pads offer a convenient method for boosting your daily steps, with many models folding away easily for compact storage.
What are the best walking pads?
Holly Haywood, lead instructor at Third Space Soho, previously told British Vogue: “I’m a big believer that whatever gets you moving is worth having. Whether that be a walking pad, treadmill or if you choose to do it outside. Movement is movement. Treadmills can add incline and offer more play with speeds, but walking pads can be amazing for those with very busy schedules, as you can multitask while getting on with your steps and tasks at hand – there is also no need to leave your home.”
Vogue’s pick of the best walking pads:
FlexiSpot Walking Pad
- Speed: approx. 1-6 km/h – ideal for leisurely or brisk walking
- Features: LED display, remote control, easy to operate
- Design: particularly space-saving, lightweight device with transport wheels
- Technology: quiet motor, solid running surface for everyday use
- Special feature: perfect for the home office or under the desk
- Why it’s Vogue-approved: The FlexiSpot Walking Pad was designed for urban living as it comes complete with six silicone shock absorbers that muffle the impact of your walking, helpful when ambling becomes something more intense. With this layer of padding, it also puts less impact on your joints, and so will be welcomed by those recovering from injury or knee pain. The LED display shows speed, time, distance, and calories burned, where speed can be cranked up a notch using the accompanying remote. When stashing away, consider that it may not fit under very shallow sofas or beds.
THERUN 2-in-1 Walking Pad Treadmill
- Speed: Up to 12 km/h – suitable for walking and light jogging
- Features: LED display, handrail, remote control
- Design: Foldable, space-saving, with transport wheels
- Technology: Quiet motor
- Special feature: double shock absorption for joint-friendly training
- Why it’s Vogue-approved: Constructed with a durable, solid steel frame, THERUN has created a quality, enduring piece of fitness equipment with a handrail mode that allows you to multitask while you get your steps in. The beauty is, though, that it is foldable so that the walking pad retains its easy-storage capabilities. Set-up time is minimal (no assembly is required), so you can get straight to stepping, where the controls are as simple and can be controlled through the accompanying remote. The workout essential comes on rubber pads, so it is gentle on flooring, and wheels make it easy to bring it out from storage places, the latter of which can include a sofa or bed. Best of all, running on this feels less impactful on joints, and it’s a solid width, so you feel balanced while doing so.
Citysports Walking Pad
- Speed: approx. 1-6 km/h, with incline function (up to 8 per cent) for more intensive training
- Features: LED display, remote control
- Design: very compact, easy to stow away
- Technology: quiet motor, comfortable cushioning, stable running surface
- Special feature: good balance of price, performance and range of functions
- Why it’s Vogue-approved: A beginner-friendly option, Citysports’ walking pad is perfectly placed to see you through challenges like Couch to 5k or adding to your daily step count. The LED display details key stats like distance, calories, time and speed, while the footbed itself absorbs impact to prevent the neighbours complaining. With its low profile, it can slot under the sofa when not in use, but to enhance cardiovascular health, you can walk on an incline of up to 8 per cent.
Don’t overdo it
While walking after eating is encouraged, Viola advises against doing anything more rigorous straight afterwards as it could lead to digestion problems. “The problem with jogging is that blood flow is needed for your working muscles to deliver the oxygen and fuel that they require,” she explains. “This leaves your digestive system without the adequate blood flow that it needs to process food. Eating shortly before more vigorous exercise can overwhelm the digestive system and potentially lead to cramping and discomfort once exercise begins.”