When it comes to being healthy, fit and strong, regular exercise and a healthy diet are hands down the two most important habits you need to practice consistently.
But…did you know there are many other ways to enhance your health, fitness, recovery, and well-being?
I’m talking an easy, beginner-friendly habit you can do anytime, anywhere!
In fact, it’s so simple and easy that it’s one of the most *overlooked* habits that can significantly improve your health, metabolism and sleep!
What IS this essential habit you need /want to be doing every day?
Drumroll please: WALKING!
Our bodies are meant to move and walking is something most everyone can do, is a low-barrier entry to increase activity, and serves as a gateway to other forms of exercise like strength training.
Plus, walking literally helps you live longer!
Research shows brisk walking 10-60 minutes each week reduces your risk of death by 18% -yes, please!
Plus, there are tons of other benefits to walking: decreases risk of chronic disease and stress, enhances brainpower, boosts mood, protects bones, and alleviates joint pain.
There are many benefits and ways to ramp up your daily step count and add more walking to your routine.
In this blog, I want to specifically explore post-meal walks because these walks specificially play a crucial role in achieving your fitness goals!
In today’s blog you are learning:
- 6 Reasons To Walk it Out After Eating!
- 4 Steps to Walking More!
6 REASONS TO WALK IT OUT
Here are 6 reasons you need to add post-meal walks to your everyday routine:
#1. Improves Digestion: Walking after meals aids in the digestion process!
Walking = gentle movement that stimulates the digestive tract, helping food move through the stomach and intestines more efficiently. This reduces bloating, prevents indigestion and helps your body absorb nutrients more effectively.
For exercise enthusiasts, optimal nutrient absorption = better muscle recovery and growth!
#2. Enhances Blood Sugar Control: Maintaining stable blood sugar levels is essential for sustained energy and preventing those dreaded sugar crashes.
After eating, especially meals rich in carbohydrates, your blood sugar levels rise. Walking for just 10-15 minutes post meal helps regulate blood sugar levels by enhancing insulin sensitivity. This is particularly beneficial if you’re wanting to manage or prevent insulin resistance and type 2 diabetes.
#3. Increases Metabolism: Walking after meals can give your metabolism a gentle boost!
This post-meal activity increases your body’s energy expenditure, helping you burn more calories throughout the day. If you want to lose weight or maintain a lean build, this can be an effective strategy to enhance calorie burning without adding stress to your body with additional, intense workouts.
#4. Stress Reduction: Exercise is well-known for its stress-relieving benefits, and walking is no exception!
Taking a walk after meals can help reduce stress and improve your mood. This is especially important if you exercise regularly, as chronic stress can impede muscle recovery and growth, increase the risk of injury and negatively impact overall performance. A peaceful walk provides a mental break so you can return to the gym and everyday life feeling refreshed and focused!
#5. Promotes Cardiovascular Health: Regular walking contributes to better cardiovascular health!
Walking improves circulation, lowers blood pressure and reduces the risk of heart disease. If you engage in intense workouts, maintaining heart health is crucial for sustaining high levels of physical activity and ensuring longevity in your fitness journey!
#6. Improves Sleep: Quality sleep is vital for post workout recovery and overall performance during exercise.
Walking after dinner can help signal to your body that it’s time to wind down and this signal promotes better sleep! Improved digestion and regulated blood sugar levels from post-meal walks will also contribute to more restful sleep, ensuring you wake up refreshed and ready to tackle your next workout.
*Note: QUALITY sleep is defined as sleep where are you can fall asleep within 30-minutes of laying down, is uninterrupted (waking no more than once per night), and leaves you feeling refreshed and energetic in the morning.
How to Add Post-Meal Walks
Incorporating post-meal walks into your routine doesn’t have to be complicated and takes minimal effort.
Here are my 4 tips for getting started:
- Start Small: Begin with a 10-minute walk after main meals. Gradually increase the duration as it becomes a regular part of your routine.
- Find a Buddy: Walking with a friend or family member makes it more enjoyable and keeps you accountable. The Results Fitness community loves to walk and has plenty of walkers for you to pair up with!
- Mix It Up: Explore different routes / trails / areas or listen to your favorite music / podcasts to keep things interesting. My new, personal favorite is completely disconnecting and walking without any distractions (phone / earbuds) to instead, focus on the sounds of nature. If bringing your phone leads to checking work emails, scrolling social media, etc., this can add unnecessary stress and defeat the walk’s purpose.
- Be Consistent: Aim to make post-meal walks a consistent habit, just like eating said meal, exercising, etc. Consistency is key to reaping the benefits!
Walking after meals is a simple yet powerful practice that can significantly enhance your fitness journey! From improved digestion and blood sugar control to stress reduction and better sleep, the benefits are extensive.
It can be easy to want to focus solely on intense workouts and strict diets, but it is the small, consistent habits that make the biggest difference. So, lace up your shoes and take a stroll after your next meal – your body will thank you!
