Why Experts Say You Should Take a Walk After Eating

Forget the post-dinner slump on the couch, because experts say there's a better way to end your meal. From steadier blood sugar to smoother digestion, a quick walk may be one of the easiest health upgrades around.

Taking a walk after a big, satisfying meal might not sound like the most appealing idea, but stretching your legs after eating could be more beneficial than you realize. Walking has long been dubbed the "superfood" of exercise thanks to all the wonderful things it does for our bodies.

Now, science has uncovered yet another perk. Researchers found that walking for just two to five minutes after a meal can help prevent a sharp spike in blood sugar.

Standing can also help, since anything that breaks up long stretches of sitting is worthwhile. However, researchers reported in the Sports Medicine journal in 2022 that light-intensity walking has proven to be the "superior physical activity break."

"Walking after eating can stimulate blood flow throughout the body and can help the stomach and intestines digest food at a faster rate vs. being sedentary," said Emma Laing, PhD, RDN, a national spokesperson for the Academy of Nutrition and Dietetics and the director of dietetics at the University of Georgia.

She added, "When the process of digestion is aided in this way, there is less time for gasses to build up in the presence of undigested food in the GI tract, bowel movements occur more regularly, and there is a reduced risk for conditions like bloating, heartburn, cramping, constipation, irritable bowel syndrome, and even colorectal cancer."

Put simply, walking after meals is one more easy habit people can build into their routine to live healthier, said Lisa Young, a registered dietitian nutritionist in New York and author of "Finally Full, Finally Slim."

"If you have to start with one meal, do it after dinner when you tend to be the least active," Young, who was not involved in the Sports Medicine study, told TODAY.

She continued, "People get overwhelmed because they think healthy living is so complicated, (but) every little step helps: sleeping regularly, managing stress, walking, eating more vegetables — it all is part of the puzzle."

Since walking burns energy, you might expect it to leave you more tired, but it actually does the exact opposite. Many people feel sluggish after a meal, but walking helps improve blood sugar levels, boosts circulation, and activates the muscles.

According to Laing, all of these can have a profound effect on energy levels.

A stroll can also trigger the release of feel-good hormones called endorphins, which are natural mood and energy boosters. For most healthy individuals, walking after eating is not only safe but encouraged.

That said, if you experience nausea, dizziness, or heartburn at any point, especially after a heavy meal, it's wise to wait at least 30 to 60 minutes before taking that walk.

It's also best to stick to gentle activity rather than strenuous workouts after eating. Doing so helps ensure you don't upset your digestive system.