Walking might seem super basic, but did you know there are many benefits of walking after meals? It’s true. As simplistic as taking a walk might be, the health benefits of taking a stroll right after you eat are huge.

Walking is such an easy form of exercise, but it’s incredibly beneficial for your body and mind. While it may not necessarily occur to you to jump up and go out for a walk right after eating, maybe it should. There are a lot of great health benefits of incorporating even small walks into your day right after you eat.

Check Out These Benefits of Walking

Once you adopt the healthy habit of walking after your meals, you won’t want to stop because the health benefits are just too good to pass up.

1. It’s a natural mood booster—getting out and about after partaking can do wonders for your mood. Whether you’re feeling lethargic, sad, depressed, hungry, stressed, or irritable, a ten-minute walk is enough to start turning that mood around. Studies show that walking in nature and sunlight helps reduce hostile and negative feelings, producing a calming and anti-depressant effect through the release of endorphins, the feel-good hormones.
2. Stabilize your blood sugar—when you eat, your body breaks down the food into a usable form of sugar called glucose. Glucose is the fuel that gives you energy and powers your muscles. If you don’t move after eating and use that sugar, you can get a spike in blood sugar that can leave you feeling depleted and tired. One of the benefits of walking after meals is that you tap into that available energy right away, thus preventing the spike. Walking after meals can really help those with diabetes or insulin resistance as it evens out the potential spikes in blood sugar and allows your energy levels to remain stable. Try to get your walk in within 60 to 90 minutes of eating, though, for best results. It doesn’t have to be an all-out effort, either. Just a few minutes of walking can kickstart health benefits. Studies show that even as little as two minutes of walking after meals can help regulate blood sugar. Of course, if you’re up for longer walks, then go for it.
3. Get better sleep—if you’re having trouble unwinding at the end of a long, hard day, a great way to ease into a pre-bed routine is a nice walk after dinner. Walking after meals and before bed can help you process your day and release stress that might otherwise have you tossing and turning with your mind racing. Plus, physical activity can also help with the release of the natural hormone melatonin, which helps regulate body temperature and contributes to deeper and more restful sleep.
4. Improve digestion—another benefit of walking after meals is better digestion. If you’re someone who has gastrointestinal issues like irritable bowel syndrome or frequent heartburn, for example, walking for 15 minutes or so after you eat can help get digestion going. Walking activates the stomach and intestines and helps them do their work, a function called peristalsis, which moves food through the digestive tract.Walking also aids in the emptying of your stomach and can help prevent indigestion, bloating, constipation, and gas that might otherwise occur.
5. Improve heart health—taking a stroll after meals will also help you keep your heart healthy. Walking, in general, can help reduce blood pressure and strengthen your heart muscle. Walking will also help get your circulation moving, so your body can be nourished by proper blood flow. Researchers even show that the simple act of walking after meals can help your body manage and lower high triglyceride levels, which can otherwise lead to heart disease. Walks can bring your cholesterol levels down as well, improving overall heart health.
6. Manage your weight—whether you’re actively trying to lose excess body fat or you simply want to maintain a healthy weight, one of the benefits of walking after meals is weight management. First, it gets you away from the table when you might normally be tempted to continue eating or graze on leftovers. Taking a walk can help you avert those extra calories that can add up quickly and get your focus off food and onto other things.

Walking, even slow walking, burns extra calories. While slow, short walks will obviously burn fewer calories than longer and more intense walks, it’s still a calorie burn, and every little bit counts. Walking after meals can also help regulate your hunger and distract you from cravings, enabling you to take in less food than you would if you didn’t head out for some exercise. Your increased metabolism, along with stronger muscles, can help keep your weight in check over the long run.

There are a lot of health benefits of walking after meals, but you might also enjoy it for other reasons. It can give you a chance to connect with others if you walk with someone, or to clear your mind and practice mindfulness if solo. It allows you to appreciate nature and bask in the beautiful outdoors. Walking after meals won’t cost you a cent, and the payback in terms of your health and well-being will be huge.