Doctors Say This Is How Walking Helps Digestion

Yahoo

26-05-2025

From boosting heart health to helping reduce the risk of certain chronic illnesses (like type 2 diabetes), the benefits of walking every day abound. But does walking help digestion?
As a dietitian, I always remind people that supporting digestion isn't just about what you eat; it's also about what you do afterward. Believe it or not, something as simple as taking a walk after a meal can make a big difference. It's an easy, accessible habit that may have surprising effects beyond the obvious cardiovascular support.
Meet the experts: Anamika Reed, M.D., assistant professor of medicine (Digestive Diseases) at Yale School of Medicine; Mikhail Yakubov, M.D., gastroenterologist at Manhattan Gastroenterology; David Clarke, M.D., president of the Association for the Treatment of Neuroplastic Symptoms and board-certified in internal medicine and gastroenterology.
Ahead, find out exactly how walking helps support digestion, how long you should walk to reap the digestion benefits, and other perks of taking a jaunt.
Simply put: yes. 'Walking after a meal offers several benefits for digestion,' explains Anamika Reed, M.D., assistant professor of medicine (Digestive Diseases) at Yale School of Medicine. 'In fact, some studies have shown that walking is more effective at treating post-meal bloating and gas than powerful prescription promotility medications,' she says.
After eating, your body gets to work breaking down the food into nutrients for fuel. 'Walking accelerates gut motility and blood flow to the gastrointestinal tract,' Dr. Reed explains. These effects translate to positive effects on a person's digestion, she adds.
'You don't need a marathon to see benefits,' explains Mikhail Yakubov, M.D., gastroenterologist at Manhattan Gastroenterology, which is great news for people who are short on time or who can't go for a long, drawn-out stroll. 'A 10- to 15-minute walk after a meal is usually enough to make a difference,' Dr. Yakubov says, explaining that this is 'doable for most people, and doesn't require any special gear or planning.'
The key is consistency, though. 'Doing it regularly after meals, especially after larger ones, is what helps,' explains Dr. Yakubov. If you are a dog owner, you may already be hitting this mark, as data shows that dog ownership motivates waking.
Beyond aiding digestion, walking after a meal comes with a slew of additional benefits. Here are some of the ways this simple habit can support your health and overall well-being.
Walking after eating may help your body use blood sugar (glucose) more efficiently, which can prevent blood sugar spikes. 'Specifically, walking after eating acts by blunting spikes in blood glucose after a meal, increasing insulin sensitivity and enhancing glucose uptake by muscle tissue,' Dr. Reed says.
This may be particularly beneficial for those with diabetes or insulin resistance, but it's helpful for anyone looking to maintain steady energy levels.
Regular walks, including after meals, are known to support heart health by lowering blood pressure. 'Walking has been shown to lower blood pressure by improving circulation by strengthening the heart and improving the flexibility of blood vessels,' says Dr. Reed.
Along with practices like reducing intake of sodium, making a habit of walking after meals may be a surprisingly simple way to support cardiovascular health.
If you're prone to bloating or gas after meals, walking can help keep things moving through your digestive system, reducing that heavy, uncomfortable feeling. Walking promotes the clearance of gas and waste through the digestive system, per David Clarke, M.D., president of the Association for the Treatment of Neuroplastic Symptoms and board-certified in internal medicine and gastroenterology. He explains that this can help alleviate issues like bloating. 'The walking promotes muscle contractions in the stomach and intestines that can lead to belching and farting, both of which reduce gas in the GI tract and thereby reduce the bloated feeling,' Dr. Clarke adds.
'Walking helps avoid weight gain by burning calories,' says Dr. Clarke. 'Theoretically, this should reduce the risk for future development of [type 2] diabetes, but a formal study of this potential benefit has not yet been done,' he says. He emphasizes that walking is a simple, accessible activity that can be easily integrated into most lifestyles. Consistent walking routines may support overall health and contribute to long-term wellness.
There's a strong link between physical activity and mental health, and walking is no exception. A walk, even after a stressful day, can help clear your mind and lift your spirit thanks to the release of endorphins.
One study examined how a single 10-minute session of aerobic exercise, like walking, affects mood in young adults. The results showed that walking significantly reduced feelings of fatigue. These findings suggest that brief sessions of exercise may be an effective strategy for boosting mood in young adults.
Walking may improve sleep quality by promoting relaxation and reducing stress levels. Physical activity helps regulate the body's circadian rhythm, which is the natural sleep-wake cycle. Additionally, walking encourages the release of endorphins, which alleviate feelings of anxiety and tension, making it easier to unwind at the end of the day. Engaging in regular walks, especially earlier in the day, also helps stabilize energy levels, ensuring that you feel naturally tired and ready for restful sleep come nighttime.
There is some data supporting the notion that walking supports sleep. After committing to walking for four weeks straight, participants with no prior exercise habits saw improvements in falling asleep faster, sleeping longer, and better overall sleep quality, while those with exercise habits also experienced enhanced perceived sleep quality. The findings suggest that regular walking may improve sleep for both active and less active individuals.
'Walking increases muscle contraction by the stomach which facilitates emptying of the stomach,' explains Dr. Clarke. 'More rapid emptying will decrease the time that acid is present in the stomach, which will reduce the time that acid has the potential to travel (reflux) into the esophagus (the muscular tube between the throat and the stomach) and cause heartburn.'
However, Dr. Clarke shares a word of caution: 'Some people with poor tone in the sphincter muscle at the junction of the esophagus and stomach might experience more acid reflux when stomach contractions are stimulated by walking'.
If you aren't taking your post-meal walk on a walking pad or by taking laps around the mall, chances are, you are taking your stroll outdoors. Spending time in nature has been linked to many health benefits, including better mental well-being, improved cognitive function, and lower blood pressure. Research also suggests that being in natural environments may increase physical activity levels and support better sleep. However, scientists are still exploring how factors like the type, quality, and frequency of nature exposure impact these benefits.
While walking has plenty of benefits, it's not without a few potential drawbacks for some. It's always a good idea to take note of how your body feels and adjust accordingly. And, of course, if you have any concerns, consult your healthcare provider.
Here are a few potential side effects to keep in mind when walking after a meal:
Cramps or stomach discomfort: If you try walking right after a big or heavy meal, you may feel discomfort or cramping. It's best to wait 10-15 minutes before heading out.
Feeling lightheaded: If you ate a particularly light meal or went too intense with your walk, you might feel a little faint. Stick to a pace that feels easy and relaxed. And be sure to consume enough calories.
Fatigue: If you're not used to regular walks, it might take your body time to adjust. Start small and work your way up.
The good news? 'Because low-intensity exercise, like walking, improves gut motility and blood flow to the gut, it is generally very well tolerated without bothersome gastrointestinal side effects,' says Dr. Reed.
Walking after eating isn't just a pleasant way to enjoy some fresh air; it's also a practical, health-supporting habit that may aid digestion, reduce bloating, and offer countless other benefits for your body and mind.
Aim for a comfortable pace, listen to your body, and enjoy making walking a part of your daily routine. Whether it's a quick stroll or a scenic route, these small steps can make a huge difference in your well-being.
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