Do you ever feel really heavy after eating a large meal, but once you’ve moved around a bit, you start to feel lighter and have more energy? That’s because walking around after we eat is known to help digest our food and helps our stomach and intestines become more stimulated. Walking also has a direct effect on our metabolism in which it helps boost the system and also burns calories.
It seems as if walking is beneficial for many reasons, but when speaking about metabolism, you’d be surprised just how much of a difference walking some steps can make for your health in the long term. To find out more about how to improve your metabolism by walking some steps after your meal, we spoke to Mary Sabat, MS, RDN, LD, and Krutika Nanavati, registered dietitian and nutritionist. Read on to learn more.
What Is A Healthy Metabolism?
"A healthy metabolism is a key part of overall well-being. It helps the body maintain its weight and supports many processes in the body, including energy production, hormone production, and digestion," Nanavati says. She notes that if you have a good-functioning metabolism, it could eliminate toxins from your body along with providing you with essential vitamins and minerals. A healthy metabolism will also be indicated based on your body's ability to convert food into fuel and, ultimately, how it will burn that energy to use for various functions within the body. Clearly, a well-functioning metabolism is important for a lot of reasons.
How Many Steps?
Sabat says that how many steps you should take after a meal will depend on various factors since all individuals have different levels of fitness and health conditions, but she gives us a general estimate of the number of steps we should take.
"Generally, a short walk of around 10-15 minutes or roughly 1,000 to 2,000 steps can be beneficial. This light activity helps stimulate digestion, encourages blood flow, and aids in the absorption of nutrients from the meal. Simply being active like doing laundry or cleaning can also work the same way to help with weight loss," Sabat states. Nanavati adds that "a minimum of 1,000 steps of self-paced walking can serve as a warm-up unlike a high intensity exercise and help aid better digestion and increase metabolism."
Doing general house chores is a good way to avoid sitting for long periods of time after eating a filling meal, so go ahead and cross off items on your to-do list while also getting in all your steps at the same time.
Timing Of When To Walk
The timing of your walk can also be a good factor when trying to improve your metabolism. It never hurts to walk after each big meal, but that might not be possible for everyone. One good piece of advice is to take a stroll later in the day since that's when our bodies slow down a bit and when we tend to eat a bigger meal. Sabat highlights the benefits of walking after a meal by saying it "can be particularly beneficial because it promotes physical activity without causing excessive strain on the body. It aids in the digestion process by increasing the contractions of the muscles in the gastrointestinal tract, which helps move food along.
Additionally, walking can help regulate blood sugar levels by enhancing insulin sensitivity and glucose utilization." As for the exact time of day we should choose to walk, Sabat recommends that we "wait for about 30 minutes to one hour after a meal before engaging in any vigorous physical activity. This allows the body to begin digestion and absorption processes." Noted!
The Bottom Line
Walking is just a small part of the bigger picture for metabolic health; it's important to keep other lifestyle factors in mind, such as a balanced diet plan, regular physical activity, proper sleep, and more. However, walking is definitely a good place to start if you want to get some steps in and also care about improving your metabolism!
