NEW YORK, Oct 19: Walking after meals may feel unappealing, but studies suggest that short walks immediately following meals can aid in weight loss. Research published in 2011 in the International Journal of General Medicine compared the effects of walking for 30 minutes right after a meal versus waiting an hour. Participants who walked for 30-60 minutes after lunch and dinner lost between 3 and 6 pounds over a month. The authors attributed this weight loss to the reduction of blood sugar spikes, noting, “Walking suppresses the glucose increase after a meal.” They emphasized the importance of starting to walk before glucose levels peak, which occurs 30 to 60 minutes post-meal, to prevent insulin secretion, which can promote fat storage.

While the 2011 study involved only two participants, subsequent research has reinforced the benefits of walking after meals. A 2020 study published in the European Journal of Physiology analyzed 48 participants aged 18-65 and found that low- to moderate-intensity activities, including walking immediately after breakfast, effectively lowered postprandial glucose levels and glucose variability. In contrast, pre-breakfast activity or delayed post-breakfast activity did not yield the same results.

In 2023, the Journal of Sports Medicine published a meta-analysis of eight trials involving 116 participants, concluding that exercises like a 20-minute walk taken soon after meals have a beneficial impact on postprandial hyperglycemia. The study indicated that longer delays between eating and exercising diminish the positive effects on glucose levels.

According to sports and exercise medicine consultant Dr. Rebecca Robinson, walking immediately after eating is more effective for weight loss because it reduces both blood sugar levels and glucose in the interstitial fluid surrounding body cells. If walking is delayed, excess glucose may be stored as fat by insulin. Muscle contractions during walking enhance glucose uptake, allowing muscles to metabolize glucose for energy and reducing blood sugar levels. While digestion also utilizes glucose, walking increases the overall metabolic cost after a meal.

Dr. Robinson explained that while blood sugar spikes are normal after eating, frequent spikes due to a diet high in refined sugars can lead to increased insulin requirements for glucose storage. If the body lacks sufficient insulin, excess blood sugar can be converted to fat, often accumulating in the abdominal area and around organs, potentially increasing inflammation and the risk of heart disease. Chronic blood sugar spikes can lead to insulin resistance, a precursor to type 2 diabetes. Additionally, rapid fluctuations in blood sugar can trigger cravings for high-sugar foods, resulting in increased calorie intake and weight gain.

For those aiming to lose weight, Dr. Robinson recommends walking for about 10 to 20 minutes after meals. It’s essential to keep the exercise light to avoid digestive discomfort, and she suggests starting with short walks to build a sustainable habit. Engaging in moderate-paced walks three to five times a week is likely to confer benefits.