Walking for 15 minutes after each meal is the simplest investment of time for significant returns to your health and well-being. Read ahead to know why!

In today’s fast-paced world, most people find it hard to integrate healthy habits into their daily routines. If you are someone who is still waiting for that Monday to hit the gym and is failing miserably, don’t worry! There is one simple activity you can turn to – walking for just 15 minutes after every meal – that can have profound effects on your physical and mental health.

In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shaista Sehar Physiotherapist, Kinder Hospital – Bangalore, explained why you should consider adopting this small yet powerful habit. Here is what she shared with us.

1. Improves Digestion

Walking after a meal helps in stimulating the digestive system. The gentle movement encourages the stomach and intestines to process food more efficiently, therefore reducing the likelihood of bloating, gas, and discomfort. Walking after a meal also helps in preventing indigestion and promoting a healthier gut overall.

2. Helps Regulate Blood Sugar Levels

For people who have diabetes or prediabetes, walking after meals can be a lifesaver. Walking is also a form of light exercise and incorporating it in your routine after eating has been shown to help regulate blood sugar levels by forcing the body to use glucose for energy. This is especially important after carbohydrate-heavy meals, which can cause spikes in blood sugar.

3. Helps with Weight Management

“Even though it is not vigorous exercise, walking for 15 minutes after every meal may help with weight management,” Dr Sehar added. Since it keeps your metabolism running and burns more calories, it can prevent lethargy after a meal and minimise the buildup of body fat in the long term.

4. Reduces Stress and Improves Mood

Endorphins or also known as the body’s natural ‘happy hormones,’ are released during any kind of moderate pace of physical activity. Walking after a meal is a good way to let your mind clear out and relieve stress while at the same time uplifting the mood. Coupled with a fresh breeze of air and the vastness of nature, the effects can be enhanced.

5. Enhances Sleep Quality

If you’ve ever experienced trouble sleeping after a heavy meal, walking might be the solution. A post-meal stroll helps the body relax and reduces restlessness, making it easier to fall asleep and stay asleep through the night. Pro tip: A shower after that meal is a sure-shot way to peaceful sleep.

Tips on How to Begin Walking After Every Meal

Start Small: Walk for 5-10 minutes after one meal and increase gradually with time and frequency.

Dress Comfortably: Wearing comfortable shoes reduces the risk of injury

Find a Friend: Walking with a friend or family member can make it easier to stick to the habit

Use Discovery Time: Use the time to discover new parks, trails, or even scenic routes in your neighbourhood.

Add Mindfulness: Pay attention to your breathing, the rhythm of your steps, and your surroundings for added mental health benefits.

Bottomline

Walking for 15 minutes after each meal is the simplest investment of time for significant returns to your health and well-being. From improved digestion, to stabilised blood sugar levels, and regulated weight, this practice provides a wide range of benefits. If you even wish to de-stress your life, lace up those walking shoes and start taking that step towards a healthier and happier life today!