Many of us have heard that walking after a meal can help with our body's digestion. Growing up it was a family tradition to always walk after our large family Easter, Christmas and Thanksgiving dinners up at my grandparents house. It always felt good to go outside, get fresh air and walk after overindulging to "help with digestion". However, I never made post meal walking a regular part of my routine, and the majority of us often eat and sit at our computers during the work day. Since I have invested in wearing a continuous glucose monitor to gain personal insights on my bodies ability to regulate glucose levels, this post meal walk to regulate these levels has become quite evident in my recordings. I hope that after reading this you will start to make walking a regular part of your post meal routine. Having a dog is definitely quite useful for making my post breakfast and dinner walks a daily routine!
So why should you walk after eating a meal? Walking after a meal can have several benefits for your overall health, including the regulation of blood glucose levels.
Improved insulin sensitivity: Walking helps improve insulin sensitivity, which means your body can more effectively use insulin to regulate blood sugar levels. Insulin is a hormone that allows cells to take in glucose from the bloodstream. By increasing insulin sensitivity, walking can help lower and stabilize blood glucose levels.
Increased glucose uptake: Physical activity, such as walking, stimulates the muscles to take up glucose from the bloodstream, even without the need for insulin. This can help lower blood glucose levels and prevent them from spiking after a meal.
Enhanced digestion: Walking can aid in the digestion process by stimulating the gastrointestinal tract and increasing blood flow to the stomach and intestines. This can promote more efficient nutrient absorption and prevent a rapid surge in blood sugar levels.
Weight management: Regular physical activity, including walking, is beneficial for weight management. Maintaining a healthy weight can contribute to better blood glucose control and reduce the risk of developing insulin resistance and type 2 diabetes.
Stress reduction: Walking can help reduce stress levels, which in turn can have a positive impact on blood glucose regulation. Stress hormones, such as cortisol, can raise blood sugar levels. Engaging in a relaxing activity like walking after a meal can counteract the effects of stress and promote better blood glucose control.
It's important to note that individual responses to walking after a meal can vary. Factors such as the duration and intensity of the walk, the individual's overall health condition, and the composition of the meal consumed can influence its impact on blood glucose levels. I am currently working with a registered dietician who is helping me learn and plan my meals so that composition of the meal is best suited to my goals. For me specifically, we are really trying to get my protein intake higher, focus on healthy fats, and reduce my current carb intake. The picture below is an example of what a breakfast looks like for me at the macro level. (Note: I have slightly higher carbs at breakfast as I workout in the morning; later in the day it gets reduced to 25-30g at lunch and dinner AND during long rides 2+ hours; what I consume does not count. My protein and fat amount stays the same at lunch and dinner).
After you eat a meal, the different types of macronutrients (carbohydrates, proteins, and fats) undergo various processes in your body. Here's what typically happens to each macronutrient:
1. Carbohydrates:
Digestion: Carbohydrates are broken down into glucose molecules during digestion. The process begins in the mouth with the action of enzymes like amylase and continues in the stomach and small intestine.
Absorption: Glucose is absorbed into the bloodstream through the walls of the small intestine.
Blood glucose regulation: After absorption, the glucose levels in the blood rise. In response, the pancreas releases insulin, which allows cells to take in glucose for energy or storage.
Utilization: Glucose is the primary source of energy for the body's cells. It can be used immediately for energy production or stored in the liver and muscles as glycogen for later use.
2. Proteins:
Digestion: Proteins are broken down into amino acids during digestion, primarily in the stomach and small intestine. Enzymes like pepsin and pancreatic proteases facilitate this process.
Absorption: Amino acids are absorbed into the bloodstream through the walls of the small intestine.
Utilization: Amino acids serve as the building blocks for various bodily functions, including the synthesis of new proteins for tissue repair, growth, and maintenance. They can also be used as an energy source if needed, but this is less common.
3. Fats:
Digestion: Fats are broken down into fatty acids and glycerol during digestion, primarily in the small intestine. Bile acids and pancreatic lipases aid in the digestion of dietary fats.
Absorption: Fatty acids and glycerol are absorbed into the bloodstream through the walls of the small intestine. They are then transported to various tissues.
Utilization: Fatty acids can be used for energy production by most tissues, including muscles and organs. They are a rich source of energy and are stored as triglycerides in adipose tissue for later use.
It's worth noting that the body's metabolism and utilization of macronutrients can vary based on factors such as individual metabolism, hormonal regulation, and overall dietary composition. The body has complex mechanisms to regulate the balance, storage, and utilization of macronutrients to meet energy demands and maintain overall health.
Lastly, I want to touch on how long you need to walk post meal to reduce the glucose rush. The duration and intensity of walking required to reduce the glucose rush after a meal can vary based on several factors, including the individual's fitness level, metabolism, and the composition of the meal consumed. However, research suggests that walking for about 15 to 30 minutes after a meal can have a positive impact on post-meal blood glucose levels.
A study published in Diabetes Care found that a 15-minute walk taken shortly after a meal, specifically dinner, led to improved blood glucose control compared to a single 45-minute walk taken later in the day. Another study published in Diabetes Care showed that a post-meal walk of 15 minutes, three times a day (after breakfast, lunch, and dinner), was more effective in lowering post-meal blood glucose levels compared to a single 45-minute walk taken at a different time.
These findings suggest that breaking up your post-meal walking into shorter bouts throughout the day may be more beneficial for managing blood glucose levels compared to a single longer walk. However, it's important to note that individual responses can vary, and it's always a good idea to consult with a healthcare professional or a registered dietitian to personalize your exercise routine based on your specific needs and circumstances.
Additionally, the intensity of the walk can also play a role. Moderate-intensity walking, where you feel slightly breathless but can still hold a conversation, is generally recommended. However, any level of physical activity, even light walking, can have benefits for blood glucose control. Remember that regular physical activity and maintaining a healthy lifestyle overall are key components of managing blood glucose levels and promoting overall well-being.
Great article!