Is It Good To Walk After Eating? Dietitians Explain

You may have been told to take it easy after eating a big meal, especially on food-heavy holidays like Thanksgiving. Or, you may not really be up to moving much while your body is in digestion mode.

However, walking after eating is often recommended because of its numerous health benefits, low impact on joints, and thanks to how relatively easy it is to fit into a busy schedule, says Emma Laing, PhD, RDN, a national spokesperson for the Academy of Nutrition and Dietetics and the director of dietetics at the University of Georgia. 

“Walking after eating can stimulate blood flow throughout the body and can help the stomach and intestines digest food at a faster rate vs. being sedentary,” says Laing. “When the process of digestion is aided in this way, there is less time for gasses to build up in the presence of undigested food in the GI tract, bowel movements occur more regularly, and there is a reduced risk for conditions like bloating, heartburn, cramping, constipation, irritable bowel syndrome, and even colorectal cancer.”

Here’s what you need to know about walking after eating, how your body might benefit, and how long your trek should be.

Benefits of Walking After Eating

Whether it’s outside or on a treadmill or walking pad, walking after a meal can be advantageous in a number of ways. Here’s a more in-depth look at the myriad of potential health benefits of taking a walk after you’ve eaten a meal.

Improves Blood Sugar Control

Walking, even for a few minutes after eating, can curb the intensity of blood sugar fluctuations that naturally occur after a meal. When you walk, your muscles start to contract, signaling to your body to take up glucose from the bloodstream and use it for actual energy, says Laing.

“When glucose is needed to provide energy to muscles during physical movement, this reduces the amount of glucose circulating in the bloodstream,” she says. “For people who have been diagnosed with diabetes, walking after a meal is one strategy that can be used to manage their blood glucose and improve their response to diabetes medications.” 

One study, published in the journal Diabetologia, found that for individuals with type 2 diabetes, walking for 10 minutes straight after each of their main meals was ideal for blood sugar management, even when compared to 30-minute walks at other points in their day. 

Enhances Digestion 

After you eat, your body starts to digest the food. As you walk, the gentle contractions in your abdomen and your core muscles can help this food move along the digestive tract. Gravity also assists in the process.

Because you’re upright during walks, the food also can more easily move down the esophagus and through the intestines, says Laing. And, the increased blood flow that occurs when you exercise can also help disperse oxygen and nutrients that aid in digestive functioning.  

Promotes a Healthy Weight

When you’re walking, you’re burning more calories than you would if you were sitting stationary. Even a short 15-minute walk can help you burn up to 50 calories and boost your metabolism, says Laing. Walking also helps regulate blood sugar levels, as previously mentioned, so it can help curb cravings and prevent overeating later in the day. 

Gives You More Energy

Because walking requires energy, you would think it would make you feel more fatigued, but it actually does the exact opposite. Many people feel sluggish after eating, but walking helps improve blood sugar levels, increases blood flow, and activates your muscles—all of which have a profound effect on your energy levels, says Laing. Walking can also release feel-good hormones called endorphins, which are natural mood- and energy-boosters. 

Lowers Your Risk of Heart Disease 

Exercise, in general, has been shown to lower blood pressure and LDL (bad) cholesterol levels—both of which are catalysts for heart disease and heart failure. By improving blood flow in your body, you’re also improving blood flow to your arteries, which helps prevent them from becoming clogged, Laing says. Maintaining a healthy weight is another component of protecting your heart health, so you’re lowering your risk just by moving. 

How Long and How Intense Should the Walk Be?

The good news is that you don’t need to do an intense workout or strenuous hike after your meal to score some serious health benefits. Research has shown that even walking as little as five minutes can be enough to improve your health. 

If you’re new to exercise or have a pre-existing medical condition, it’s always a good idea to consult with a healthcare provider before embarking on any exercise routine, including walking, says Laing.

“If you are planning to start walking after meals, start at a low intensity and slowly build up the duration to avoid physical injuries or digestive side effects, and be mindful of the intensity and duration to help prevent an upset stomach,” she says. “For people who have been diagnosed with diabetes, it would be advised to check blood sugar levels before and after any type of exercise, especially if engaging in a new activity.” 

Additionally, Carissa Galloway, RDN, a registered dietitian and published author, points out that individuals with gastroesophageal reflux disease (GERD) may notice increased symptoms when walking immediately after eating. For these individuals, she recommends monitoring symptoms and walking a short amount at first. If, for any reason, walking after eating feels uncomfortable, good alternatives include gentle stretching, yoga, Pilates, squats, cycling, or even gardening.

“Formal activities that involve walking, like golf, can also be encouraged, as well as running errands, climbing stairs, or engaging in yard or housework—any type of activity can be beneficial as long as your muscles are moving,” says Laing.

Are There Any Downsides to Walking After Eating?

For most healthy individuals, walking after eating is perfectly safe and encouraged. However, if, at any point, you experience nausea, dizziness, or heartburn—especially after you’ve consumed a heavy meal—it’s a good idea to wait a minimum of 30 to 60 minutes before lacing up your favorite sneakers.

It’s also a good idea to opt for low-key exercises instead of strenuous ones post-meal. Doing so helps ensure you don’t upset your digestive system. You want to invest in a decent pair of walking shoes to avoid any repetitive stress injuries.

Bottom Line

While the age-old advice of avoiding exertion right after eating might have stemmed from a place of caution, incorporating a short walk after meals appears to be more beneficial than detrimental. From improved blood sugar control to better digestion and even a mood boost, the science supports the simple act of walking after eating. So, the next time you finish a meal, lace up your shoes and enjoy a stroll. Your body will thank you for it!