What happens to the body if you walk every day after dinner for 30 minutes?

For generations, a leisurely walk after dinner has been a staple in many Indian households. More than just a casual stroll, this practice holds deep roots in Ayurvedic principles and offers a surprising range of health benefits.

Dr. K. Somnath Gupta, Senior Consultant Physician & Diabetology at Yashoda Hospitals Hyderabad, explained the science behind this age-old tradition.

Walking after dinner stimulates the digestive system, promoting smoother food movement and preventing bloating and indigestion. This is particularly welcome after a hearty meal. But the benefits extend beyond the gut.

Dr Gupta highlighted how a post-dinner walk can help regulate blood sugar levels. “It helps prevent insulin spikes,” he says, “which is especially crucial for people with diabetes.”

What are the benefits of taking an evening stroll after dinner?

The gentle activity of walking also promotes better sleep quality, Dr Gupta said. The light exercise helps your body unwind and reduces stress, preparing you for a more restful night. Additionally, walking burns calories, aiding in weight management and preventing unwanted weight gain.

The practice of after-dinner walks aligns beautifully with Ayurvedic principles, which emphasise the importance of calming, digestion-promoting activities after meals. Traditionally, it’s believed that walking aids in better digestion and nutrient absorption. The social aspect of these evening walks further bolsters their appeal, pointed out Dr Gupta. “Often involving family or community members, they foster social bonds and contribute to improved mental well-being.”

Walking after dinner stimulates the digestive system (Source: Freepik)

A morning alternative?

While after-dinner walks offer significant advantages, morning walks might be a better fit for some.

Dr Gupta said morning walks can more effectively boost your metabolism throughout the day, and they tend to be more consistent due to fewer potential disruptions later in the day. The added bonus of morning sunlight exposure further elevates this option, as it increases serotonin levels, improving mood and alertness.

While generally beneficial, there are a few things to keep in mind. Dr Gupta advises waiting 15-30 minutes after a heavy meal before walking to avoid discomfort or indigestion. “The intensity of the walk should also be moderate; too vigorous an activity can lead to cramping or discomfort. Remember, individual experiences may vary. Factors such as age, health conditions, and fitness levels all play a role.”

Listen to your body

If you have certain medical conditions, like severe GERD, consult your doctor before starting this routine. And if after-dinner walks simply don’t feel right, consider alternative timings like mornings or early evenings. Gentle activities like stretching or yoga can also be excellent substitutes, according to Dr Gupta.

The key takeaway? Listen to your body and choose the approach that works best for you. But whether you embrace the tradition of an after-dinner walk or explore alternative options, incorporating light physical activity into your routine can significantly enhance your overall health and well-being.

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