Feeling of lethargy after eating is common, as soon as we empty dinner, most of us feel difficult to get out of its place; This was explained by a study conducted in 2021, that “about 30% of people suffer from low blood sugar after eating, which leads to a feeling of lethargy and mood swings.”
“But lethargy after eating is not an order to surrender,” says Brady Wilkins, the director of physical fitness at the British Women’s Health Foundation, in her article on the website “Women Health”; Stressing that “walking after eating changed its health in 30 days.” Although walking may seem the last thing we want to do, various studies indicated that “walking short distances after eating, can prove insulin levels and blood sugar.”
To prevent the accumulation of health problems slowly over a long period, Dr. Elraoy Agoyar, assistant professor of exercise at Alabama University, recommends that Alabama; By converting “walking after meals” into a fixed healthy habit, it may be suitable for most people, as one of the time -saving solutions, “as it does not take 15 minutes, as it is not very hard.” “If you want to take steps to protect your health in the future, walking for 15 minutes after meals is an excellent start.”
Beneficked with walking after meals
Although walking after eating is particularly recommended for people who suffer from insulin resistance, diabetes introductions, or high blood pressure, Dr. Aguquar confirms that “it should not be limited to these groups, and anyone can benefit from it.”
He explains that walking after eating is beneficial to everyone, because it reduces the effort made by the pancreas to deal with that excessive amount of sugar in the bloodstream.
It reduces blood pressure and blood sugar level, which prevents deadly diseases that include metabolic syndrome, diabetes and high blood pressure, from accumulating slowly over a long period of time, before it becomes a problem.
Also, over time, this will improve the levels of good cholesterol (HDL), reduce bad cholesterol (LDL), as well as a change in weight and a decrease in the waist circumference.
The appropriate period for walking after eating
Wilkins concluded that the ideal time is 10 – 15 minutes; This was confirmed by Dr. Rebecca Robinson, a consultant sports medicine and exercise, saying, “This period is perfect for obtaining results, but if it is prolonged, the digestive problems may begin.”
Robinson warned of “walking after eating”, and instead advised to make the exercise light at a moderate, fixed and gentle pace for 10 – 15 minutes, from 3 to 5 times a week, to allow the body to gradually digest its meal, and avoid stomach cramps.
The appropriate time to walk after eating
“The daily walking time does not significantly affect the benefits, as long as it begins within 30 minutes of eating,” says Dr. Robinson.
Wilkins explained that the secret lies in “adapting the daily walking routine to suit your lifestyle”, so if walking after breakfast suits you more, do that, and if walking after dinner is better, let it be.
Benefits of walking after eating
“After eating, walking is benefits that may tempt everyone to try,” says Wilkins. Among its most important benefits, according to experts:
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It gets rid of the feeling of lethargy and low energy
Wilkins confirmed that she completely got rid of inactivity after eating, and she was feeling renewed, whenever her meals were followed by walking for only 10 – 15 minutes. This was attributed by Dr. Robinson to the role of muscle contractions while walking in increasing glucose absorption to obtain energy, and reducing the amount of sugar in the bloodstream, which stands behind the feeling of lethargy and fatigue.
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It eliminates any swelling
Walking after eating can help get rid of bloating. Research published in 2020 has found that “walking around the building after meals stimulates the digestion, and helps to move food through the digestive system faster, which comes out of the below gases.” Dr. Robinson also explained that walking is useful for stimulating bowel movement and disposal of waste, which helps the body relax.
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Reduces waking up at night
With the passage of 3 days of walking after eating, Wilkins noticed that she wakes up only once during the night, instead of twice before starting walking; About a week later, she slept overnight.
“Walking after eating organizes our involuntary nervous system, and promotes soothing activity in the nerve endocrine glands, which regulates the body’s response to tension and reduces the production of cortisol, enabling the body to sleep deeper,” says Dr. Robinson.
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It helps in controlling weight
A small study published in 2011 indicated that “walking immediately after eating, is more effective in losing weight than walking for the same period later,” and the researchers said that this may have to do with the ability to walk after eating to regulate glucose levels in the blood.
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It regulates the levels of pressure and sugar in the blood
“Exercise for a short period reduces blood pressure and blood sugar level immediately,” says Dr. Aguariar, based on a study published in 2013, and examined whether it is better to walk for 15 minutes immediately after meals 3 times a day, or walk at other times of the day.
She found that those who walked immediately after meals “had the slightest response to blood glucose throughout the day,” and the researchers said, “Pulling glucose to the muscles during exercise to use it as energy, reduces the level of sugar in the blood, and helps maintain more stable energy levels.”
Agoyar explained that when we eat a meal and practice physical activity for 15 minutes after eating it, “this reduces high blood sugar, and keeps its level from 24 to 48 hours, without the need to run for an hour and sweat in abundance.”