We know that incorporating more movement into our daily routines, even if it’s just a five-minute walk here and there, can have a powerful impact on our overall health. But what happens to your body when you walk after every meal? It turns out, timing your walks this way offers some surprisingly impressive perks.
Meet the experts: David Cutler, M.D., a family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA; Oluwatosin Ajao, M.D., an internal medicine physician and founder of Hydration Bar MD.
“I love walking after dinner on warm summer evenings,” says David Cutler, M.D., a family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA. “And the habit of walking after meals can have definite health benefits.” Here, experts explain the reasons why you should work some post-meal walks into your daily schedule, plus a few downsides to be aware of and exactly how long you need to walk to get the perks.
Benefits of walking after every meal
We asked doctors for the biggest benefits of walking after you eat. Here are the ones they said you should know.
Better blood sugar management
“The biggest benefit of walking after a meal is better blood sugar control,” says Oluwatosin Ajao, M.D., an internal medicine physician and founder of Hydration Bar MD. A meta-analysis published in the journal Sports Medicine found that exercise after eating leads to a reduction in post-meal glucose spikes, while exercising before eating had no effect on blood sugar levels. “Even a few minutes of walking after eating induces muscles to absorb sugar from the bloodstream, which lowers the blood sugar spike normally occurring after meals,” Dr. Cutler explains. “Lowering blood sugar helps prevent complications in those with diabetes and helps prevent prediabetes from progressing into full-blown diabetes.”
Speedier digestion
Perhaps the most well-known benefit of walking after eating is speedier movement of food through your digestive tract. “Walking helps your stomach empty faster,” affirms Dr. Ajao. “In one study, people who walked after eating digested a meal much faster than those who stood still.” However, if you can’t get out for a walk, Dr. Ajao adds that simply standing or sitting up is superior to lying down after a meal when it comes to promoting digestion.
Fewer GI issues
If you tend to experience digestive problems such as gas, bloating, or constipation, taking short walks after meals may be able to help. “Light walking helps move trapped gas through your intestines. This is one reason many people feel more comfortable after taking a short walk,” Dr. Ajao explains. “Walking also helps keep your bowels moving. People who are more physically active are less likely to be constipated, have faster bowel transit, and are less likely to have hard stools.” She adds that people with irritable bowel syndrome may also benefit from regular walks after meals, though more research is needed to confirm this.
Improved heart health
“The cardiovascular benefit of exercise cannot be denied,” says Dr. Cutler. “Exercise at any time lowers blood pressure, reduces cholesterol levels, and decreases the risk of cardiovascular complications like heart attacks and strokes.” Even short walks after you eat will contribute to the overall heart health benefits of a consistent cardio regimen.
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Increased daily movement overall
If you’re trying to incorporate more movement into your daily routine, adding a short walk after every meal is an easy way to help reduce time spent sitting throughout the day. “Sitting for long periods is harmful to your health even if you exercise regularly,” says Dr. Ajao. “One of the best habits is to break up sitting every 30–60 minutes by standing, stretching, or taking a short walk. Small movement breaks throughout the day can help protect your metabolism, heart, muscles, and overall health.”
Brighter mood
In addition to all the physical benefits of walking, Dr. Cutler notes that there are also perks for your mental health. “Exercise improves mood, reduces stress, increases alertness, and counteracts the sleepiness that many people experience after eating,” he says.
Are there any downsides to walking after meals?
While taking a walk after you eat is generally good for you, there are some possible drawbacks to be aware of, especially if you eat a large meal and then hit the road at a rapid pace. “Small meals and a casual walk are not a problem. But vigorous exercise diverts blood flow from your intestines to your muscles, so this may actually impair digestion,” Dr. Cutler explains. He adds that you may also experience abdominal cramps or acid reflux if you eat a large or high-fat meal and immediately go for a walk.
“Another hazard for some people who walk after eating is dizziness,” Dr. Cutler says. “This occurs from a drop in blood pressure, which can be triggered by eating, by getting up suddenly, or by exercise. Dizziness with exercise should be evaluated by your physician.”
How long should you walk?
Dr. Ajao recommends walking for 10–15 minutes after each meal, which would add up to 30–45 minutes of walking every day. And feel free to take it relatively slow—as noted above, walking too fast too soon after eating may hinder the potential benefits. One study published in Scientific Reports found that a 10-minute walk immediately after eating was more effective for blood sugar management than a 30-minute walk 30 minutes after eating. Plus, it’s enough to help you hit the recommended 150 minutes of activity a week, even if you aren’t doing any other exercise.
The bottom line
“For most people, a 10–15-minute leisurely walk after eating is a simple, low-risk habit with meaningful health benefits,” says Dr. Cutler. “It is one of the most effective ways to reduce post-meal blood sugar spikes, it may improve digestion, support weight management and heart health, and generally it carries few risks when kept at an easy pace.” He adds that if you are on glucose-lowering medications or experience significant acid reflux or frequent post-meal dizziness, you may need to adjust the timing and intensity of your walks. But for everyone else? Only benefits await.
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