Health benefits of walking after evening meal: Lose weight, control blood sugar, improve digestion, more

Blood sugar control after dinner: Even a brief stroll after dinner can reduce blood glucose spikes — a finding that may be particularly beneficial for those with diabetes or insulin resistance (Image: Pexels)

The digestive system plays an important role in the human body. But in this fast paced world, we often forget to keep our digestion healthy. Many of us go about the day, have dinners at night and then straight to bed. On the other hand, making an adjustment to your normal routine — such as taking a brief stroll following your last meal of the night — could have a real effect on your well-being.

After-dinner strolls are an age-old tradition and modern science is increasingly supporting its many benefits. A mild 10-15 minute stroll can aid digestion, balance your blood sugars and can even lead to a better sleep.

It is especially well-known that walking after a mealis good for people because our metabolism decreases in the evening. If you eat heavy meals, the body doesn't work so fast to process it. The increased blood circulation from walking helps the body move these into the system and use them instead of storing them as fat. It also provides relaxation, relieves stress and prepares you for a deeper sleep.

Dr Ananya Mehta, MD, Lifestyle Medicine Specialist, lists the following 7 science-backed health benefits of walking after dinner.

• Improves digestion

When you walk, you engage your abdominal muscles, and the movement helps food travel through the digestive system. Then there are fewer chances of bloating, gas, and indigestion after a heavy dinner.

• Helps regulate Blood sugar levels

Even a brief stroll after dinner can reduce blood glucose spikes — a finding that may be particularly beneficial for those with diabetes or insulin resistance. Muscles utilize glucose better through movement.

• Aids weight management

Caloric intake gets calcified in fat cells, and it is therefore advised to take a walk after dinner. Walking every night helps you avoid gaining unwanted pounds, and over time, may even help you lose fat.

• Enhances heart health

It activates circulation and reduces blood pressure. By walking after meals, there is a reduced risk of cardiovascular illnesses and helps to improve cardiac health over time.

• Promotes better sleep

Gentle exercise at night keeps the mind and body relaxed by decreasing cortisol, the stress hormone. It also makes it easy to fall asleep as well as enhances the quality of sleep.

• Reduces acid reflux and heartburn

If you suffer from acid reflux, taking a walk after dinner can inhibit stomach acid leak into the throat or esophagus.

• Boosts mental well-being

Night walks can relieve stress, elevate your mood and even boost your creativity. This is a wonderful way to break away from the screens and spend some time in nature mindfully.

A simple 10-15 minute walking after dinner will definitely work wonders for your health. It is a simple one — low in impact, at least on your daily routine — that can work wonders for digestion, sleep, and heart health.