Digestive issues can be a serious pain–literally. Luckily, whether you struggle with chronic gas and bloating or just want to find a way to help things move along a little easier after a meal, there are several things you can do to keep your gut healthy and promote faster, easier digestion. And while many of those things have to do with your diet itself (i.e. not loading up on processed foods, dairy, and other gut irritants) there’s one activity you can do after eating to help the process. It’s as simple as taking a quick walk!
That’s right: health experts say that walking is one tried and true method you shouldn’t look past if you’re trying to keep your digestive system happy and healthy. To learn more about the benefits of taking walks after meals, we spoke to Mary Sabat, MS, RDN, LD; Krutika Nanavati, registered dietitian and nutritionist; and certified health coach Joanna Wen, founder of Spices & Greens. Find all of their expert insights and advice below!
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Walking for digestion
Taking a walk shortly after each meal is one of the best things you can do to promote healthy digestion for several reasons. For starters, Wen notes that the act of moving our bodies “helps to stimulate the digestion process within our stomachs and intestines.” She goes on to say that “this can help food move through the digestive tract more efficiently, reducing the risk of constipation or feeling excessively full following a meal.”
Additionally, getting up and walking helps circulate blood and lymphatic fluids throughout our body, and, in turn, allows us to better absorb all the nutrients from our food–and even enables detoxification.
Another major benefit of walking for digestion is the fact that it can help to relieve some stress. As it turns out, stress and other mental and emotional factors are closely linked to our gut, which means that reducing stress may actually work to relieve digestive issues in some people.
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How shortly after a meal should you walk and for how long?
Okay, so we know that taking a walk after a meal is a great idea–but what’s the best way to take your walk so that it’s the most effective when it comes to aiding digestion? According to Wen, you should feel free to take a leisurely stroll directly after a meal. However, if you’re planning on working up a bit of a sweat with some vigorous activity, she recommends waiting at least 30 minutes after you finish eating.
And what about the length of the ideal walk? Believe it or not, you don’t have to spend much time at all to reap the benefits of movement. Wen tells us that “a walking period of 10-15 minutes is generally considered to be sufficient,” which makes it even easier to implement into your daily routine! She offers some additional advice: “Remember to take deep breaths and pick relaxed, slow strides while walking. This will help to get the best benefit from your post-meal activity,” she concludes. Got it!
The bottom line
Sabat and Nanavati say that how many steps you should take after a meal may even depend on various factors since all individuals have different levels of fitness and health conditions, but they generally agree with about 10-15 minutes.
"Generally, a short walk of around 10-15 minutes or roughly 1,000 to 2,000 steps can be beneficial. This light activity helps stimulate digestion, encourages blood flow, and aids in the absorption of nutrients from the meal. Simply being active like doing laundry or cleaning can also work the same way to help with weight loss," Sabat states. Nanavati adds that "a minimum of 1,000 steps of self-paced walking can serve as a warm-up unlike a high intensity exercise and help aid better digestion and increase metabolism."
The timing of your walk can also be a good factor when trying to improve your metabolism. It never hurts to walk after each big meal, but that might not be possible for everyone. One good piece of advice is to take a stroll later in the day since that's when our bodies slow down a bit and when we tend to eat a bigger meal. Sabat further highlights the benefits of walking after a meal by saying it "can be particularly beneficial because it promotes physical activity without causing excessive strain on the body. It aids in the digestion process by increasing the contractions of the muscles in the gastrointestinal tract, which helps move food along. Additionally, walking can help regulate blood sugar levels by enhancing insulin sensitivity and glucose utilization."
