A short walk after lunch or dinner, often seen as a simple reflex to “digest”, in reality triggers a chain of reactions well orchestrated by the body. When we choose to walk after a meal rather than slouch on the couch, digestion no longer functions the same way. Sports coaches Sarah Pope and Djoher Senouci describe the benefits of this walk for working the digestive system, regulating postprandial blood sugar and relieving pressure on the heart. The principle is simple: use the muscles at the precise moment when the meal arrives in the blood, to limit heaviness.
Help your body digest!
As soon as we eat, blood flows to the stomach and intestines. If one remains seated, circulation slows down in the legs and drowsiness increases. “Walking after meals helps our body understand that we are ready to let the digestive system do its job“, explains Sarah Pope, sports coach at
Eat This, Not That.
By walking for a few minutes, the leg muscles act as a pump, returning blood to the heart and improving circulation. “After eating, part of your body’s energy will be devoted to the phenomenon of digestion“, describes Djoher Senouci, sports coach at Full Life. A moderate pace is enough to lighten the stomach and limit bloating and reflux.
The effect of digestive walking on health
After a meal, postprandial blood sugar levels rise for 60 to 90 minutes under the effect of insulin. Walking even 2-5 minutes already reduces this peak compared to sitting, and walks of 10-15 minutes, up to 30 minutes, increase energy metabolism. The muscles consume part of the glucose, which limits storage in the abdominal area.
Sarah Pope recalls that this regular activity after meals reduces the risk of insulin resistance, diabetes, high blood pressure or high cholesterol. In people with type 2 diabetes, ten minutes of walking after each meal lowered blood sugar levels by about 12%, with a drop of up to 22% after dinner, more than a single 30-minute walk. This data does not replace medical advice.
Avoid the “slump” and improve your sleep
For Sarah Pope, “hypertension is a leading cause of heart disease and stroke. Walking after meals helps filter the blood and promotes good blood circulation“, which also helps to reduce the “amount of glucose” present in the body.
This gentle walk, taken after lunch, limits the “helm“and after dinner,”this helps you fall asleep more comfortably and quickly after putting your head on the pillow“.