The health benefits of walking after eating: Weight loss and more

We all know that regular exercise is an important part of health and well-being. But after a meal, it's the last thing many of us feel like doing.

However, the gentle exercise of going for a walk after eating can actually have a number of benefits for your mind and body.

Walking is a great post-food form of movement as it is low intensity and easy on your body, which makes it a lot more comfortable on a full stomach than other types of physical activity.

That's not all though — let's dig a little deeper into the many benefits of walking.

And if you're reading this while you eat, you just might be inspired to lace up your shoes and head out the door!

The benefits of walking after eating

Whether you're trying to lose weight, meet fitness goals, clear your mind, or just maintain general health, walking is a great form of exercise.

It can lower your risk of several heart and obesity-related conditions, help manage your blood pressure and cholesterol levels, support mental health, and improve balance and coordination.

Research suggests that walking after eating can help burn calories, aid digestion, increase blood circulation, improve mood and mental clarity, and even aid sleep.

It can also be a great social activity with a friend, colleague or family member.

Helps burn calories

Walking, in general, is a great form of low-intensity steady-state cardio, which can help burn calories [2]. In order to lose weight, you need to be in a caloric deficit, which means burning more calories than you take in.

Increasing the amount of physical activity you do and taking more steps each day is an effective way to increase the amount of calories you are burning and reach a deficit.

There has not been a lot of research into the best time for walking, or whether you burn more calories right after eating, but we do know that in general, even a short walk is good for your health and fitness.

Can improve digestion

Many people struggle with digestion or experience discomfort after eating. This can include acid reflux, heartburn, indigestion, or feeling bloated and gassy.

If this applies to you, a gentle walk after eating could improve your symptoms [3].

Research has shown that doing more walking can improve symptoms of irritable bowel syndrome [4]. It can also stimulate the stomach and intestines, which can improve the process of food moving through your digestive system.

Physical activity also helps reduce stress, which can impact digestion and bloating in some people [5].

However, it is best to keep it to a light walk as pushing yourself or doing more intense exercise can cause further upset stomach, especially if you have had a big meal.

Can reduce blood sugar spikes

One of the key benefits of walking after eating is that it can help with blood sugar management.

Your blood sugar or blood glucose levels change throughout the day but can spike when you eat foods with high levels of carbohydrates or sugar and when you don't get enough exercise [6].

One study found healthy adults' blood glucose levels improved if they did a post-meal walk, and other research has found light walks improved glucose levels and other health markers compared with sedentary behaviour (that is, sitting or lying down) after eating [7][8].

Can increase blood circulation

Exercise and staying active are important for blood circulation, which is a key aspect of heart health [9].

Blood circulation is the process of blood moving or flowing throughout the body, which carries oxygen and nutrients to cells, tissues and organs.

It's important for the whole body, and gentle exercise such as walking has been found to improve circulation [10].

Walking can also help reduce blood pressure and the chance of hypertension, and a short walk after eating can improve triglyceride levels, which are a type of fat that circulates in the body [11][12].

Can improve your mood

How many of us feel a bit of a crash or low mood after eating big meals? The good news is that aerobic exercise — including walking — can help improve your mood and mental well-being.

This is because exercise reduces your body's levels of the stress hormones cortisol and adrenaline, and stimulates the production of the happy hormones, serotonin and endorphins [13].

Endorphins are chemicals that reduce stress and boost your mood, which is why many of us feel a 'high' after exercising.

Improves sleep quality

As we have mentioned above, exercise (including taking a walk) can reduce stress, so if this has been keeping you up at night, you may find it easier to fall asleep if you incorporate more exercise into your life.

Similarly, if you struggle with digestive issues that are keeping you awake, walking after eating can improve your digestion and help you feel more comfortable when you go to bed, which could make it easier to sleep.

Additionally, exercise boosts the effect of your body's sleep hormones (like melatonin) and supports your natural circadian rhythm, which is your body's internal clock and regulates your sleep cycle [14].

Is it good to walk immediately after eating?

There are no strict rules around timing for walking after eating; it can depend on factors such as your schedule, what type of meals you eat, and the pace you plan to walk.

You don't have to start walking as soon as you finish your last bite of food, but you also don't need to wait for it to fully digest.

In fact, one small experiment found that walking just after a meal was more effective for fat loss than waiting an hour — but this was only done with a very small sample of participants [15].

Other research has found that blood sugar tends to spike around 60-90 minutes after a meal, so it may be best to walk straight after eating if you are trying to manage blood sugar.

How long should your post-meal walk be?

In order to see the health benefits of exercise, it is recommended to do at least 30 minutes each day, and a little more if you are trying to lose weight [1].

This might sound like a lot, particularly if you have a busy lifestyle, but it can be broken up. For example, a 15-minute walk after breakfast, lunch, and dinner would add up to 45 minutes in a day.

Does pace matter?

The good news is, regardless of what pace you are walking, it is good for your body!

As we touched on earlier, when you are walking after eating, we recommend keeping it low-intensity and sticking to a slower pace.

Power walking and higher intensity exercise after eating can be uncomfortable on your stomach and digestive system and could leave you with a stomach ache or stitch.

When it comes to weight loss and living a more healthy lifestyle, exercise is just one piece of the puzzle, and many other factors play a part.

If you're trying to reach a healthy weight and have been working hard but struggling to achieve results, or just need some extra guidance, you could look into a treatment such as Juniper's Weight Reset Program.

The holistic program combines medically backed treatments with ongoing support from health professionals, giving you the tools to help you make lasting change and establish a sustainable, healthy routine.

You'll also have access to health tracking, lifestyle coaching, and a private online community for support and motivation.

Changing your lifestyle isn't always easy, but it is absolutely achievable — and it can start with walking after eating.