You may have been told that you should easily take it after eating a large meal, especially during fodder -heavy holidays such as Thanksgiving. Or you don’t really move much while your body is in digestive mode.

However, walking after dinner is often due to its numerous health benefits, low effects on the joints and the relatively simple recommended to fit into a full schedule, says Emma Laing, PhD, RDN, National Speaker of the Academy of Academy of Food and Food and director of dietary at the University of Georgia.

“Going after eating can stimulate blood flow throughout the body and help the stomach and intestine to digest the food faster than sitting,” says Laing. “If the digestive process is supported in this way, there is less time for gases in the presence of undigested foods in the GI tract, intestinal movements occur, and there is a reduced risk of conditions such as bloating, heartburn, cramps, constipation, irritable bowel syndrome And even colon cancer. ”

You need to know the following about walking after eating how your body could benefit from and how long your hike should take.

Advantages of walking after eating

Regardless of whether it is outside or on a treadmill or on a running block, walking after a meal can be advantageous in many ways. Here you will find a more detailed insight into the countless potential health benefits of a walk after eating a meal.

Improves the control of blood sugar

Going, even for a few minutes after eating, can contain the intensity of blood sugar fluctuations, which of course occur after a meal. When you go, your muscles begin to contract and signal your body to absorb glucose from the bloodstream and use it for the actual energy, says Laing.

“When glucose is needed to offer the muscles of energy during the physical movement, this reduces the amount of glucose circulating in the bloodstream,” she says. “For people who were diagnosed with diabetes, walking after a meal is a strategy with which you can handle your blood sugar and improve your reaction to diabetes medication.”

A study published in the journal DiabetologyIt found that for people with type 2 diabetes, walking from 10 minutes immediately after each of their main meals was ideal for blood sugar management, even compared to 30-minute walks in other places of their time.

Improves digestion

After eating, your body begins to digest the food. As you go, the gentle contractions in your stomach and core muscles can help this food move along the digestive tract. Gravity also helps.

Since they are upright during the walks, the food can also move the esophagus and down through the intestine, says Laing. And the increased blood flow that occurs during training can also help to dispel oxygen and nutrients that help with digestive function.

Promotes healthy weight

When you go, you burn more calories than if you were stationary. Even a short 15-minute walk can help you burn up to 50 calories and increase your metabolism, says Laing. Walking also helps to regulate the blood sugar level, as already mentioned, so that it can help to contain the desire for request and be over -eaten later a day.

Gives them more energy

Walking energy requires that you would think that you would feel tired, but it actually does exactly the opposite. Many people feel sluggish after eating, but walking improves blood sugar levels, increases blood flow and activates their muscles – everyone has a profound influence on their energy level, says Laing. Going can also release well-being hormones called endorphins that are natural mood and energy ooster.

Reduces your risk of heart diseases

In general, it has been shown– Both catalysts for heart disease and heart failure are catalysts. By improving blood flow in your body, you also improve blood flow to your arteries, which helps to prevent it from being blocked, says Laing. Maintaining a healthy weight is another part of the protection of your heart health, so that you only reduce your risk by moving.

How long and how intense should the walk be?

The good news is that you do not have to carry out intensive training or strenuous hike after your meal in order to achieve some serious health benefits. Research have shown that even if only five minutes can go to improve your health.

If you no longer do or have an existing illness, it is always a good idea to advise yourself with a health service provider before using a practice routine, including walking, says Laing.

“If you plan to go after meals, start with little intensity and slowly build up the duration to avoid physical injuries or digestive effects, and are aware of the intensity and duration to prevent an upset stomach,” she says. “For people who were diagnosed with diabetes, it is recommended to check the blood sugar level before and for some kind of movement, especially if they participate in a new activity.”

In addition, Carissa Galloway, RDN, a registered nutritionist and published author, indicates that people with gastroesophageal reflux disease (Gerd) can determine increased symptoms immediately after eating. For these people, she recommends monitoring symptoms and initially going a short amount. When walking after eating feels uncomfortable for some reason, good alternative gentle stretching, yoga, pilates, squats, cycling or even gardening are good alternative.

“Formal activities that go like Golf can also be encouraged and errands, climbing levels or gardening or housework – any kind of activities can be advantageous as long as your muscles move,” says Laing.

Are there any disadvantages to go after eating?

For most healthy people, walking after eating is absolutely safe and encouraged. However, if you experience nausea, dizziness or heartburn – especially after eating a difficult meal – it is a good idea to wait at least 30 to 60 minutes before you put on your favorite gymnastics shoes.

It is also a good idea to choose reserved exercises instead of strenuous after the mow. If you do this, you cannot annoy your digestive system. You want to invest in a decent couple of hiking shoes to avoid repeating stress injuries.

Conclusion

While the centuries -old advice to avoid effort immediately after eating could have emerged from a place of caution, it seems to be more useful than harmful to form a short walk after meals. From improved blood sugar control to better digestion and even a mood thrust, science supports the simple hand after eating. So the next time you end a meal, lace up your shoes and enjoy a walk. Your body will thank you for it!