Oct 294 min read

Benefits of a walk after dinner

You’ve had a long day and just finished dinner. What’s your next step?

If you’re trying to improve your health and lose fat then going for a walk should be high on your list. Let's take a look at the benefits of walking after dinner.

Benefits of walking after dinner

Improved digestion and less bloating.

Walking helps food to travel more easily through your digestive system. It helps to speed the digestive process and reduces constipation. Walking has also been shown to prevent cancer in the digestive system.

Unlike more intense exercise walking can usually be done soon after eating without causing digestive distress.

Manage blood sugar levels

Exercise is an important component of managing blood sugar levels and walking is one of the best ways to help manage blood sugar levels.

After eating your blood sugar will rise, but a short walk after a meal can keep your blood sugar from spiking as high and keep your insulin levels stable.

Reduces heart disease risk

Walking may help to lower blood pressure and reduce LDL cholesterol levels which can help to lower the risk of heart disease. Consistent walking can lower cortisol levels which lowers risk of developing heart disease.

Lower stress levels

Almost any exercise can help to reduce stress, but walking is particularly beneficial. Walking has been proven to lower stress levels. When you walk endorphins that boost relaxation are released. It can be meditative in nature. This is especially true if walking is done outdoors in nature.

Helps you lose weight

Adding consistent walking to your routine will help you achieve your weight loss goals. Not only does it help to burn calories, it has other weight loss benefits. If you are trying to lose weight, walking helps to preserve muscle. The stress reducing aspects of walking also help to reduce cortisol and aid in fat loss.

Improved sleep

Walking can help to boost hormones like melatonin, and reduce cortisol levels, which helps to improve sleep. Since it speeds up digestion, your sleep will be more restful.

You should generally avoid intense exercise too close to bedtime, but since walking is less intense it won’t disrupt sleep in the same way.

Emotional benefits

Walking can help to improve your mood. It helps to reduce anxiety and depression. When you walk endorphins can be released which make you feel happy and relaxed. If you walk with a friend, child or partner it can help to improve relationships.

Some precautions to consider

As great as the benefits of walking after dinner, there are a few precautions that you may want to consider.

While walking generally helps speed up digestion, some people may experience an upset stomach if they walk after eating. If you find this to be the case, you may want to wait a little before walking or reduce the intensity when starting out.

For some people it may be dark after dinner for part of the year. This can be a safety risk if your streets are not well lit or you’re walking in a park. You can try using a headlamp to increase light or consider an after lunch walk instead of an after dinner walk. Or move your walk to a treadmill or indoor track. While not quite as beneficial as outdoors, indoor walking still has many benefits.

Winter weather may also cause you to move your walk to earlier in the day or indoors. It will be colder at night after dark and sidewalks can be more slippery so safety should be taken into consideration.

Like any type of exercise it’s important to have the right equipment for enjoyment and safety. For walking, footwear is the most important consideration. The best shoes are designed specifically for walking. You may also want to get fitted for orthotics or use insoles to help prevent injuries such as plantar fasciitis, or achilles tendinitis.

How long should you walk?

You’ll see the most benefits when you walk at least 30 minutes per day. This can be broken in shorter 10 minute segments. In fact just 2 minutes of walking after eating can help control blood sugar levels. If you haven’t walked very much you’ll want to start with a low amount of walking and build up. This will help you reduce the risk of injury and to stick with it.

How to fit in after dinner walks

The key to fitting in any type of exercise is to make it a habit, a part of your routine. Here are some ways to make this a habit:

Enlist your partner or a friend to join and you’ll be able to motivate each other to keep on track.
Tell yourself the dishes can wait (or get someone else in the daily to do them) and get out for a quick walk right after dinner.
If a long walk is difficult to fit in, try shorter walks throughout the day
Go for a short walk while waiting for your kid’s activities.
Take advantage of a local mall or community center for your walks when the weather is too cold (or too hot)
Grocery shopping after dinner? Park further away from the store to get in a short walk.

How I can help

If you’re trying to lose weight and improve your health, walking is an important part. I can provide a complete, personalized program that will help you meet your goals. Together we’ll review your situation and come up with a plan that is based on your hormones and lifestyle so you can be successful.

Book a free nutrition assessment

Warm wishes,

About Vicki:

Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.

Certified and Registered Nutritionist