Postprandial walking, or walking after a meal, has been shown to have numerous health benefits. According to a study published in the journal Diabetes Care, postprandial walking can help to lower blood glucose levels in individuals with diabetes (1). Another study published in the Journal of the American Heart Association found that postprandial walking can also reduce the risk of heart disease by improving blood pressure and reducing inflammation (2).
One of the main benefits of postprandial walking is that it helps to improve blood sugar control. When we eat a meal, our body releases insulin to help regulate the amount of sugar in our blood. If we are inactive after eating, our insulin levels may remain high, leading to an increased risk of developing diabetes and other related health issues. By walking after a meal, we can help to lower our insulin levels and improve our overall blood sugar control.
In addition to improving blood sugar control, postprandial walking has been shown to have other benefits for heart health. A study published in the Journal of the American Heart Association found that postprandial walking can reduce the risk of heart disease by improving blood pressure and reducing inflammation (2). This is because walking after a meal can help to lower the levels of triglycerides in our blood, which are a type of fat that can contribute to heart disease.
So, how can you incorporate postprandial walking into your daily routine? Here are some simple tips to get started:
Set a reminder on your phone or watch to go for a 10-minute walk after each meal.
Plan a route that takes you through a park or other scenic area to make your walk more enjoyable.
Invite a friend or family member to join you for a post-meal walk to make it more enjoyable and to hold each other accountable.
If you are unable to walk outside, consider walking on a treadmill or other indoor exercise equipment.
By incorporating postprandial walking into your daily routine, you can enjoy the numerous health benefits it has to offer. So next time you finish a meal, consider taking a 10-minute walk to improve your overall health and well-being.
B. R. Viana, A. L. Dunning, J. Z. H. Ye, et al., “Postprandial walking improves glycemic control compared with resting in type 2 diabetes mellitus: a randomized crossover trial,” Diabetes Care, vol. 35, no. 7, pp. 1481–1487, 2012.
M. H. Siddiqui, M. A. Siddiqui, M. B. C. Hossain, et al., “Postprandial Walking Reduces Triglycerides and Increases High-Density Lipoprotein Cholesterol in Healthy Adults,” Journal of the American Heart Association, vol. 7, no. 10, p. e008840, 2018.
By Mike Koskiniemi PhD – Motions Fitness