“Did you just eat? Don’t sit down! Take a walk,’ say experts for better cardiovascular and mental health.
Then go for a walk food it can have many health benefits, experts say. You don’t have to walk or go far to get your heart pumping and cheering you up.
Studies have shown significant improvements in blood sugar and other so-called cardiometabolic risk factors when people walk instead of sitting after eating.
There is no specific “rule” about when, how much, or how you should go for a walk after eating, as long as you move. You may even benefit from a short, leisurely walk of 5-10 minutes.
But the more you walk, the more benefits you will get.
Better blood sugar control
Studies have long proven that walking after a meal is good for managing blood sugar levels. A analysis A clear advantage of walking after a meal was also found over the benefits of walking before eating. Both healthy participants and people with symptoms of type 2 diabetes had better blood sugar control when they walked after a meal, and walking before a meal had little effect on their blood sugar.
When you walk, your muscles are working harder than they are at rest, burning glucose or sugars as ‘fuel’.
Better heart health
Walking just three times a week for 20 minutes each time significantly lowers blood pressure.
It can also have a positive effect on cholesterol levels, especially in overweight and obese people.
Research shows that walking can significantly improve total cholesterol and “bad” LDL cholesterol.
Lose weight
Walking may not be the first exercise that comes to mind when your goal is to lose weight. In fact, vigorous aerobic and strength training can burn more calories. However, the weight loss benefits of walking still exist.
Short walks several times a day “distract” from the hours you will eat or sit on the sofa after eating. When you walk after eating, your body uses more energy to support the exercise, so you burn more calories than sitting or resting.
Better sleep quality
Incorporating low-intensity activities like walking during the day can help you sleep better at night.
Research shows that people who averaged more steps per day reported better sleep quality with fewer nighttime awakenings than people who walked less. Walking before bed can also help improve sleep efficiency.
Walking after a meal can improve sleep quality by helping to regulate circadian rhythms and promote better digestion.
Improves mood and mental health
“Walking can help release hormones in the brain that help reduce depression and improve mood,” said Jill Kanaley, professor of nutrition and exercise science at the University of Missouri in Columbia.
Research shows that walking for 20 minutes five days a week can significantly reduce the risk of depression.
Other to learn It found that taking a short walk just three days a week was enough to reduce symptoms of anxiety, depression and stress
Walking can improve mental health because it lowers stress hormones like adrenaline and cortisol and releases endorphins, which help boost mood and reduce stress.