After a filling dinner, it could be tempting to settle down, stretch, and watch Netflix. However, did you know that exercising for just ten minutes after eating has numerous health benefits? Yes, exactly! Any healthy lifestyle would benefit from putting on your sneakers and moving. Ellen Thompson, CPT, of Blink Fitness, talked with us about the various benefits of taking a vigorous walk after eating.
Thompson emphasises that consistency is essential and that the advantages of walking build up over time. Regular physical activity throughout the day is crucial for general health, even though a 10-minute walk after meals offers several advantages. According to health guidelines, try to get in at least 150 minutes a week of moderate-intensity aerobic exercise, including brisk walking.
Developing healthy behaviours can help you avoid numerous chronic health disorders and extend your life. Therefore, after lunch and/or dinner, start making some more efforts for yourself. To find out more about the advantages of taking a 10-minute stroll after eating, continue reading. After you're done, don't forget to have a look at these 9 Easy Ways to Lose Weight All Month.
1. It makes digestion better.
After eating, taking a few steps will improve your digestion and help you start going. According to Thompson, "Walking facilitates the passage of food through the digestive system, which helps with digestion. By activating the muscles in the digestive tract, it helps avoid bloating and indigestion.
2. It controls blood sugar levels.
According to science, you can also help control your blood sugar levels by setting aside only ten minutes for a vigorous walk. A little walk after eating can lower blood sugar levels and reduce your risk of type-2 diabetes, according to research published in Sports Medicine. "Walking after a meal can help lower blood sugar levels by increasing muscles' absorption of glucose." People with diabetes or insulin resistance will especially benefit from this, according to Thompson.
3. It helps with weight control.
For weight reduction and maintenance, increasing your daily step count is essential, and timing is crucial, according to the study. According to a study that was published in the International Journal of General Medicine, those who wish to lose weight benefit more from walking right after eating than from waiting an hour to start.Thompson claims that taking short walks on a regular basis helps burn calories, particularly after meals. This can eventually aid in weight control and stop weight gain brought on by sedentary lifestyles.
4. It improves heart health.
The fact that a 10-minute aerobic session can improve heart health should not be shocking. So put on your sneakers and give your heart a little love." A cardiovascular workout that improves heart health and blood circulation is walking. According to Thompson, it lowers the risk of cardiovascular diseases and helps to regulate blood pressure after meals.
5. It reduces your chance of developing type 2 diabetes.
"It has been demonstrated that walking after meals increases insulin sensitivity, which lowers the risk of type 2 diabetes," emphasises Thompson. "It helps the body use insulin more effectively to regulate blood sugar."
6. It improves your general wellbeing and mood.
You can always rely on exercise to release endorphins when you need a little boost. "The 'feel-good' hormones, endorphins, are released when you exercise, even for brief periods of time. After a meal, taking a quick stroll can help reduce stress, elevate mood, and promote mental health in general, according to Thompson.
7. It will improve your quality of sleep.
Your sleep patterns can also be improved by increasing the amount of exercise you do throughout the day. Frequent exercise, such as quick walks after meals, can improve the quality of your sleep. It facilitates a better night's sleep and helps control circadian cycles," says Thompson.
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