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Every time we eat a meal, small or large, the digestion process begins and blood flow is required to the stomach. So if there is any activity after a meal or snack, there may be disturbances in the blood flow in the stomach and it can spread to the extremities. This would create a kind of flow in your digestive system which can lead to acidity, flatulence, constipation, undigested food, obesity and many other complications. At the same time, postprandial activity is suggested these days to control the rise in blood sugar. That’s why walking is an easy on your joints, low-impact exercise that can be done just about anywhere and maximizes benefits after a meal.
Proven health benefits: Walking stimulates the stomach and intestines. Improves absorption of nutrients. As a result, food may pass through the digestive system more quickly. In addition, it can reduce bloating, especially for people with irritable bowel syndrome.
A study in Sports Medicine found that when people go for a light walk after eating, their blood sugar levels rise and fall gradually and their insulin levels stabilize. Some experts say two to five minutes of light walking should do the trick as our blood sugar levels start to rise between 60 and 90 minutes after we eat. Walking after meals can help lower blood pressure. Again, a short period of quiet walking helps. It helps you burn calories after meals, build a calorie deficit and aid you in weight loss. Studies have shown that walking for 30 minutes after a meal at a moderate pace can help you burn up to 150 calories.
However, you just need to follow these simple rules to get the best results.
How long should you start walking after a meal?
Most studies say to walk after 30 minutes but according to Vedic wisdom, a longer gap gives the best results. If it is a heavy meal, one should wait longer, and start walking slowly with relaxed breathing which can support and aid digestion.
Does post-meal tea help?
An hour and a half after a really big meal, you can have chamomile tea with ginger, mint, nutmeg, and a light jaggery. This will maximize the benefits of walking.
Sit in Vajrasana for a while.
Close your eyes and just focus on exhaling gently through your mouth and breathing in gently through your nose. This should set you up for a good walk. Easing your body knots by relaxing as you exhale will support digestion.
Practice a slow, gentle walk.
This helps relax your body and mind and takes pressure off your stiff back and legs. It’s a good way to unburden yourself of thoughts and any conflicts and disharmony of the day, whether at work, travel or home. It reduces levels of stress hormones, such as cortisol, in the body, while stimulating happiness hormones such as endorphins and oxytocin. A gentle walk helps you sleep well and a little longer.
Also, don’t stress yourself out. If you can only manage a couple of minutes at first, that also has the benefits of not moving at all. Our ancient systems of holistic medicine also recommended 100 steps after dinner. What matters is building a rhythm and consistency that you can hold and feel good about, so you’re not tempted to skip a routine.
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