After finishing dinner, especially since it gets dark early, I feel like sitting on the couch and watching TV. But you may have seen someone on TikTok claiming that an after-dinner walk (some people call it a “fart walk”) is one of the easiest health hacks and can be effective. No. control blood sugar levels and aids digestion.
But are the health benefits of these short after-dinner walks really as great as TikTok would have us believe? According to health experts, the verdict is…a resounding yes.
Taking a walk after a meal isn’t just an activity to make you feel better. They say it’s a game-changer for metabolic health. salma alshibai RDN.
“When you walk, your muscles act like sugar magnets, pulling glucose directly from your bloodstream without much help from insulin,” Alsibai says.
According to the journal’s research, this is especially great for people with insulin resistance, as it reduces those dreaded blood sugar spikes and keeps insulin levels stable. nutrients.
Lace up your walking shoes. Here’s everything health experts want you to know about after-dinner walks.
What are the health benefits of a walk after dinner?
While anyone can benefit from an after-dinner walk, this habit is especially important for people with insulin sensitivity concerns, including those with prediabetes, diabetes, and polycystic ovary syndrome (PCOS), explains Dr. Dr. Richa MittalOwner and Founder of Radiant Dr. Mittal is the Owner and Founder of Radiant. Radiant Health Dallas In Texas. (Approximately 12-14% of Americans diabetes38% of the population has elevated blood sugar levels, putting them in the pre-diabetic risk category. )
“Walking helps improve insulin sensitivity,” explains Mittal, who is triple board certified in internal medicine, obesity medicine, and lifestyle medicine.
A short walk, which should also be done after breakfast and lunch, helps lower blood sugar levels and gives you the opportunity to be more active throughout the day.
By keeping your blood sugar levels balanced, Alshibai explains, you’ll not only avoid a sudden drop in energy, but you’ll also avoid carb cravings that creep up later.
“Making time for a walk after meals is more than just fitness; it’s a smart strategy to stay energized, stay sharp, and control your appetite.”
Explanation that walking after dinner also promotes metabolism Dr. Bernadette AndersonMD, MPH, is a family physician based in Columbus, Ohio. This will help burn calories and prevent excess fat accumulation. It also reduces ghrelin, a hormone that stimulates appetite, making it easier to resist those extra snacks at night, she explains.
Doing some light physical activity after dinner reduces stress hormones and helps your body relax and unwind.
“A short walk will set you up for a more restful night, making it easier to fall asleep and stay asleep throughout the night,” says Anderson. However, she recommends leaving at least an hour and a half between the walk and bedtime to avoid having trouble falling asleep.
Beyond blood sugar levels, skipping dinner also improves blood flow, which helps your body deliver oxygen and nutrients to your cells and improves circulation.
It’s more efficient, Anderson says. Walking regularly can lower your blood pressure over time by strengthening your heart and keeping your arteries healthy. This reduces the risk of heart disease, stroke, and other heart-related problems. So not only will increasing your step count help manage your blood sugar levels, but it will also help you maintain healthy cholesterol levels.
How fast should I start walking after dinner?
Now, soak your dishes in the sink. The reason is that the sooner you take a walk after a meal, the better, Alsibai says, pointing to a 2023 study in the same journal. sports medicine. In fact, taking a quick walk within a few minutes of finishing a meal can help your body immediately start managing blood sugar levels. researcher.
“Even a five-minute walk can make a difference, and walking for more than 30 minutes can make the difference even greater,” Alsibai says. “The sweet spot is to get to your feet within an hour of eating, whether right away or a little later. But the sooner you can move, the more dramatic the effects will be.”
When it comes to post-meal exercise, Mittal says walking is the best option, since jogging can upset your digestive system.
What is a “fart walk” and is it good for you?
“Fart walk” is a playful term for taking a quick walk after a meal to promote digestion, release gas, and keep the intestines moving efficiently, Alsibai said.
These walks prevent bloating by promoting digestion, support regular bowel movements, and improve intestinal motility.
Walking after a meal can increase blood flow to your stomach and intestines, speeding up digestion and helping your body break down food more efficiently, Anderson explains.
This prevents stomach acid from rising into the esophagus, reducing the chance of bloating, gas, and indigestion, Anderson says. A walk after dinner can be considered a natural way to relieve the discomfort caused by acid reflux.
“Keep your pace light and relaxed, and take your time to enjoy the fresh air,” says Anderson.
you may also like
