Emma Laing, clinical professor and director of dietetics in the College of Family and Consumer Sciences, spoke with verywellfit about the benefits of walking after eating.
According to Laing, walking outside or on a treadmill after a big meal is often recommended because of its health benefits and low impact on joints. It is also relatively easy to fit into a busy schedule as even a short, 15-minute walk can improve health.
“Walking after eating can stimulate blood flow throughout the body and can help the stomach and intestines digest food at a faster rate versus being sedentary,” said Laing. “When the process of digestion is aided in this way, there is less time for gasses to build up in the presence of undigested food in the GI tract, bowel movements occur more regularly, and there is a reduced risk for conditions like bloating, heartburn, cramping, constipation, irritable bowel syndrome, and even colorectal cancer.”
Walking can curb the intensity of blood sugar fluctuations that occur after a meal. When people walk, even for a short time, muscles start to contract, telling bodies to take glucose from the bloodstream and use it for energy, Laing said.
Walking creates gentle contractions in the abdomen and core muscles, helping the food move along the digestive tract along with gravity.
Food can more easily move down the esophagus and through the intestines when a person is upright, she said. The increased blood flow that occurs when exercising can also help disperse oxygen and nutrients that aid in digestive functioning.
Exercise after eating can also have a profound effect on energy levels. According to Laing, walking helps improve blood sugar levels, increases blood flow, and activates muscles, keeping people from feeling sluggish after eating.
“If you are planning to start walking after meals, start at a low intensity and slowly build up the duration to avoid physical injuries or digestive side effects, and be mindful of the intensity and duration to help prevent an upset stomach,” she said. “For people who have been diagnosed with diabetes, it would be advised to check blood sugar levels before and after any type of exercise, especially if engaging in a new activity.”