Walking after meals
is quite a simple habit but it has amazing health benefits. It can improve digestion, boost energy levels, and even help maintain a healthy weight. But not all post-meal walks are equally effective. To get the most out of the walk, it’s important to follow certain practices that greatly improve the benefits and ensure one is doing it the right way. Here are 5 essential tips to keep in mind when walking after meals for better health and sustained energy.
Wait 10–15 minutes before walking
Although walking right after a meal may seem like a good idea, giving your body 10–15 minutes to rest can make a big difference. This short pause allows your stomach to begin the digestion process and reduces the risk of discomfort or cramping while walking. Use this time to relax and sip on a glass of water to stay hydrated.
According to a study done in 2011, people are advised to rest after meals and then begin walking after 30-60 minutes. This may be appropriate advise for people who don’t feel well when they start walking right after a meal, however some people don’t need to relax after a meal because they don’t have any negative reactions.
Keep your walk light and relaxed
Post-meal walks should be slow and steady, not a high-intensity workout. Aim for a pace where you can easily hold a conversation. Walking briskly after eating can interfere with digestion by diverting blood flow away from your stomach. A relaxed stroll helps stimulate digestion, regulate blood sugar levels, and promote a calming effect on the body.
Simple hand exercises
Make your post-meal walk more engaging by including gentle hand exercises. These exercises improve circulation, enhance flexibility, and keep your upper body active. Some examples include:
- Finger stretches: Open and close your fists slowly for 10 repetitions.
- Wrist rolls: Rotate your wrists in circles, both clockwise and counterclockwise, for a few seconds.
- Arm swings: Swing your arms gently back and forth to promote shoulder mobility.
- Thumb touches: Touch your thumb to each fingertip, one at a time, for better coordination.
These simple movements add variety to your walk and help relieve tension in your hands and wrists.
Focus on deep breathing
Make your walk more beneficial by practising deep breathing and mindfulness. Take slow, deep breaths in through your nose and out through your mouth. This increases oxygen flow and aids in digestion. Pay attention to your surroundings, notice the sights and sounds, and use this time to relax your mind. A mindful walk can reduce stress and improve your overall mood.
A 2018 study suggests that walking while breathing increased heart failure patients’ tolerance for physical activity, most likely because to better oxygen saturation and increasing interoceptive awareness and also increases that quality of life of a person.
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Use the time for some social interaction
Make your walk more enjoyable by turning it into a social or reflective activity. Walk with a friend or family member and engage in light conversation. If you’re walking alone, use this time for gratitude or mindfulness by reflecting on your day or appreciating nature. Social interaction and positive thoughts boost mental health, making your walk not just a physical activity but a wholesome experience.
I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.
