Post-meal movement, be it taking a stroll after eating or engaging in physical activities such as walking after eating or going up and down the stairs for a while is a matter of habit for many. Doing home chores, of course, is a necessity. People have varied post-meal practices with umpteen reasons for doing them. These can range from preventing themselves from dozing off soon after the meal to avoiding feeling overly full.
These personal and subjective reasons notwithstanding, the practice of moving after a meal has many benefits — from improved digestion to nutrition absorption.
Is it important to walk after eating?
According to experts, engaging in mild activities for a short period after eating provides several physiological benefits. One of these is the management of blood sugar levels, which is crucial for people with diabetes. “Blood sugar levels typically rise after a main meal, especially a carbohydrate-rich one,” says Deepa Nandy, a sports nutritionist and diabetes educator and founder of Deepa Nandy’s Nutriguide from Mumbai. “The body converts the carbohydrates to glucose, causing a spike in blood sugar within 30 – 60 minutes after eating. It reaches its peak in one hour. Walking after eating can assist in controlling the levels by boosting glucose absorption in muscles and promoting insulin sensitivity.”
Post-meal movement induces muscular contractions, enabling glucose to enter cells for energy utilisation. As a result, it contributes to better glycemic control and benefits people who are diabetic, pre-diabetic or insulin resistant, explains Nandy.
Post-meal activity and digestion
Mild exertion after meals aids digestion by stimulating the digestive tract muscles. “If you do some gentle activity after eating, it boosts blood flow to the muscles, including those of the stomach, colon, and small bowel, all of which contribute to food movement during digestion,” says Professor Dr Neelamekam Thoppa Kapali, head of department, gastroenterology and liver transplant surgeon, Fortis Malar Hospital, Chennai. “Thus, increased blood flow throughout the body helps enhance the process of digestion.”
By promoting an effective digestive process, post-meal activity reduces the possibility of food remaining stagnant in the stomach and causing bloating and gas build-up.
How walking after eating aids nutrient absorption
Staying active after a meal ensures increased blood flow to the muscles in the digestive system. Nandy explains, “The digestive tract undergoes the process of peristalsis, muscular movements in the digestive tract, when you walk or do some gentle activity after food intake. Peristalsis helps to metabolize the food better inside, facilitating quicker and more effective nutrient extraction from the ingested food.”
Dos and don’ts for post-meal movement
Even though staying active after meals has diverse benefits, it does not mean you can engage in any kind of physical exertion soon after having food. Dr Kapali explains, “Intense physical activity just after eating can cause adverse effects. This is because, instead of the digestive process, the body focuses on providing energy to the muscles during strenuous workouts. The negative impact on the digestive process can lead to symptoms like bloating and nausea.”
Since the digestion of simple food takes two to three hours, one should postpone any heavy exercises until after that period, suggest experts. On the contrary, mild activities such as walking for 10-15 minutes immediately, or a few minutes after eating, can help with digestion, nutrient absorption, and so on.
Takeaways
- Gentle activities like walking for a shorter period after eating provide many benefits to the body, including blood sugar management, easier digestion, and faster nutrient absorption.
- Even though post-meal movement has numerous benefits, doing vigorous exercises shortly after eating is detrimental.
- Performing strenuous exercises soon after eating can cause bloating and nausea. It is best to engage in mild actions such as walking for a shorter period to reap the benefits.
