The benefits of exercising for health has been proved repeatedly recent years, a rising trend within the fitness and health industry is to go for the time to walk for a few minutes after every meal to reap a variety of health benefits. This article outlines the specific health benefits that walking after eating can have with suggestions on the timing and duration.
Potential benefits:
Exercise has been linked to many beneficial health effects. This includes walking after meals and has some distinct advantages in its own right.
May improve digestion:
One of the benefits when you walk after eating can be better digestion. Walking can assist your digestion by stimulating the activity in the stomach as well as the intestines making food move through faster. In addition moderate or low exercise after eating could provide a protection effect to the digestive (GI) tract. In fact it has been proven to help prevent diseases such as heartburn, peptic ulcers and peptic ulcers IBS (IBS) and diverticular disease constipation, colorectal cancer
May help manage blood sugar levels:
Another important benefit of exercising after meals is better blood sugar management . This is especially important for those who suffer from type 1 or 2 diabetes -- diseases that affect the processing of blood sugars because exercise after eating could stop the excessive spikes in blood sugar and reduce the amount of insulin or oral medication needed. A study from 2016 in patients who suffer from type 2 diabetes discovered that walking lightly for 10 minutes immediately following eating was superior to running for 30 mins at time to control in men.
Might reduce the risk of heart disease
For a long time physical activity has been associated with heart health. In particular regular exercise can reduce the blood pressure as well as LDL (bad) cholesterol and reduce your chance of suffering heart attacks or strokes. A study suggests that smaller workouts throughout the day could be more effective than one continuous session of exercise to reduce blood triglycerides which are a risk factor for heart diseases. It is possible to replicate this pattern by walking for 5 to 10-minute walks in between your meals of the day.
May promote weight loss:
It's widely known that exercise plays an important part in losing weight in conjunction with a healthy diet. For weight loss to be effective You must be in a deficit in calories which means you're burning much more calories than consume when you walk after eating. This can get you closer to achieving the calorie deficit, whichwhen maintained consistently could help in weight loss.
Might help in regulating blood pressure
The act of walking after eating can aid in regulating blood pressure to some degree. Several studies have linked three daily walks of 10 minutes with lower blood pressure levels. Additionally, multiple 10-minute walks during the day are better at lower blood pressure than a single continuous exercise. Another study of people who are sedentary found that beginning with a walk program can lower blood pressure systolic by approximately 13% or around 21 points.
May cause upset stomach:
Although walking after eating is a good idea and has only a few negative adverse effects, there's one thing to be noted. Certain people might have an upset stomach while walking after eating, causing symptoms such as diarrhea, indigestion gas, nausea and bloating. This may be caused by food that was recently consumed moves around the stomach, creating an unfavorable environment to digest.
The ideal time to walkis:
Based on current research The ideal timing to walk seems to be the moment you eat an eating meal. At this point your body is processing the food you've consumed and will provide advantages like better metabolism and glucose control When walking in the wake of each meal can result in the greatest advantages, taking the time to walk after eating could be a good starting point.
How long do you need to walk:
Walking after meals is a popular choice. recommend that you begin with a walk lasting 10 minutes before increasing the time as you feel comfortable. Limiting your walks at around 10 minutes will allow you to reap the potential benefits , while also avoiding negative effects like stomach upset. Furthermore, this duration will allow you to easily fit in walks throughout your day without significantly disrupting your schedule. By taking three walks of 10 minutes per day, you'll be able to achieve 30 minutes of exercise, which will meet the guidelines recommended by the DHHS
Set the intensity
Though you might think walking after meals is healthy, then running after meals should be more beneficial but this isn't likely to be the case . During the initial digesting process that follows the meal there is a higher chance of having an upset stomach if you exercise too vigorously. So, limit your intensity to moderate, and try to maintain a high heart rate, but not out of breath.
Its bottom line is:
Walking after meals is an increasing trend within the fitness and health community. The primary benefits are improved digestion as well as heart health as well as blood sugar management controlled blood pressure, and weight loss. Starting with moderate to low intensity 10 minute walks after your main meals will allow you to benefit from these benefits while minimizing the chance of adverse side effects.
How Walking can help you lose Belly and Weight Loss:
If you're looking to remain healthy and fit it is essential to exercise regularly. This is due to the fact that being physically fit will reduce the chance of developing conditions such as diabetes, heart disease, and cancer. In in addition, it can help you lead a more long and more healthy life, exercising can aid in helping reduce your weight. Fortunately walking is an excellent kind of exercise that's low-risk, free and easily accessible to all people.
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