A short daily walk is healthy – but the timing can make a big difference.
Here are some key points to help you decide whether to lace up your sneakers before or after a meal.
Walking before meals can boost fat burning
Walking before you eat, especially in the morning on an empty stomach, forces your body to burn stored fat instead of calories from food.
It’s a great way to kickstart weight loss.
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You can burn up to 70 % more fat
Research shows that people who exercise on an empty stomach can burn up to 70% more fat than those who exercise after eating.
Morning walks could be your secret weapon.
Pre-meal walks can increase your energy
Taking a short walk before breakfast can help wake up your body, stimulate circulation, and provide a natural energy boost that lasts throughout the day.
Post-meal walks improve digestion
If you often feel bloated or uncomfortable after meals, a 10-15 minute walk can help.
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Walking stimulates your digestive system and reduces common symptoms like gas and bloating.
Walking after meals helps regulate blood sugar
Just 2 to 5 minutes of walking after eating has been shown to significantly lower blood sugar levels – especially helpful for people trying to prevent or manage diabetes.
Walking right after eating can lead to more weight loss
Walking immediately after meals – especially lunch or dinner – can result in more effective weight loss than waiting an hour.
Your body puts those calories to work right away.
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Timing matters
Blood sugar peaks 30 to 60 minutes after a meal. To keep it under control, start your walk within the first half hour after eating.
You don’t need to walk long
While a 30-minute walk is ideal, research shows that even 2 to 5 minutes of walking can offer real health benefits, especially for digestion and blood sugar.
Skip high-intensity workouts after eating
Gentle walking is ideal after meals.
High-intensity exercise can worsen symptoms for those with IBS or acid reflux, making walking the preferred post-meal activity.
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Daily step count matters too
If you’re walking to manage or prevent diabetes, don’t just focus on pre- and post-meal timing. Aim for a total of 10,000 steps a day for the most health benefits.
This article is based on information from Health.com.
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