Nowadays, most people don't have much time for exercise due to busy work schedules. Therefore, they choose to take a walk after dinner to relax. But how long should they wait after dinner before going for a walk?
Can You Walk Immediately After Eating?
It is not advisable to walk immediately after eating.
After a meal, the stomach is still full, and even slight movement can cause vibrations in the stomach. Going for a walk at this time will increase the burden on the gastrointestinal tract. Moreover, after a meal, the digestive system requires a large amount of blood to aid in digestion. If you go for a walk at this time, a significant amount of blood will be distributed to the limbs, reducing the blood supply to the digestive tract. This can affect the digestion and absorption of food. Therefore, it is not advisable to walk immediately after eating.
How Long Should You Wait After Eating Before Walking?
You can start walking after about 45 minutes after a meal. Walking during this time can enhance blood circulation in the digestive system, promote intestinal peristalsis, improve digestion, and also help burn excess fat, aiding in weight loss. If you walk again 2-3 hours after a meal, the weight loss effect will be even better.
What Are the Benefits of Walking After Eating?
Weight Loss
Walking briskly after a meal can help burn excess fat in the body, leading to weight loss. Middle-aged people tend to have a sedentary lifestyle and overeat, leading to visible signs of weight gain. Controlling your diet and regularly going for a walk after meals can help prevent weight gain.
Relieving Fatigue
Walking after a meal can improve the excitement, inhibition, and regulation processes of the cerebral cortex, resulting in the elimination of fatigue and a clear mind. Therefore, more and more people prefer to use walking as a way to regulate their mental state.
Promoting Digestion
During walking, the abdominal muscles contract, breathing slightly deepens, and the movement of the diaphragm is enhanced. Combined with the "massage effect" of the abdominal wall muscles on the gastrointestinal tract, blood circulation in the digestive system is enhanced, intestinal peristalsis increases, and digestion capacity improves.
Relaxing Smooth Muscles in Blood Vessels
Walking after a meal can relax smooth muscles in blood vessels, which can help prevent and treat high blood pressure. Slow walking can also relieve spasms in the blood vessels of the head, thereby reducing headaches.
How Long Should You Walk After Eating?
There is no strict time limit for walking after a meal. Generally, the walking time should be between half an hour to an hour. Elderly or physically weak individuals can walk less, while those who lack exercise or have obesity can walk more. Regularly going for a walk after meals is beneficial for the body.
Precautions for Walking After Eating
1. Try to drink less water before walking after a meal. Drinking water can dilute gastric juice, increasing the burden on the stomach. If you need to drink a small amount of water, it is best to sip it slowly and hold it in your mouth for a moment before swallowing.
2. Avoid vigorous exercises such as running, jumping, sit-ups, and pull-ups when walking after a meal, as they can affect the health of the gastrointestinal tract.
