Walking just 15 minutes after meals could be a game-changer for your health and weight management, according to Dr. Elroy Aguiar, a walking expert and assistant professor of exercise science at The University of Alabama. This simple habit can have an immediate positive impact on your health and can benefit you for years to come.
Dr. Aguiar highlights that walking after meals, or “postprandial walking,” helps regulate blood glucose levels by pulling glucose into the working muscles, which lowers blood sugar and reduces the load on the pancreas. A study published in the International Journal of General Medicine found that walking immediately after a meal is more effective for weight loss than walking at other times of the day.
The study focused on individuals at risk of glucose intolerance and found that walking immediately after meals led to the lowest blood glucose response, with smaller peaks and troughs throughout the day. This helps in maintaining more consistent energy levels and lowers the risk of developing chronic conditions like diabetes and metabolic syndrome.
“Even a short amount of exercise, like a 15-minute brisk walk, can immediately lower blood pressure and blood glucose,” explains Dr. Aguiar. “This effect can last for up to 24 or 48 hours, which is why regular post-meal walks are so beneficial.”
The best part? This habit can benefit everyone, not just those with conditions like insulin resistance or high blood pressure. Walking after meals decreases the amount of work the pancreas has to do and helps prevent long-term health issues.
To get the most out of this post-meal activity, Dr. Aguiar recommends walking at a brisk pace—about 130 steps per minute—where you feel slightly breathless but can still hold a conversation. This moderate-intensity exercise aligns with guidelines from the World Health Organization and the NHS, which recommend at least 150 minutes of moderate-intensity activity each week.
Incorporating this simple yet effective habit into your routine can help lower blood pressure, reduce waist circumference, improve cholesterol levels, and, over time, contribute to weight loss. Best of all, it’s a habit that can have lasting benefits for your health, protecting you from chronic conditions over the years.
So, if you’re looking for an easy and effective way to boost your health, consider starting with a 15-minute walk after each meal—your body will thank you now and in the future.
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