Health Effects of Walking After Having Dinner?

A girl is show walking and back pain


Walking after having dinner brings potential health benefits, there are beliefs that walking just after a meal can cause stomach pain and other discomforts.

There are dozens plus health effects of walking, which we already talk about in our previous post, with few adverse effects.

Physical exercise, whether it is running, weight lifting just daily walking can improve a person day by day.

Walking is the number one exercise to improve your overall health, start with small, then gradually increase into jogging, then running, if you can.

Here are many health benefits of walking after having food whether it is lunch or dinner including:

Promote weight loss

I would like to tell you that the human species is not for just eating and crashing on the bed, or sitting for a long time, it can increase the risk of diseases.

Obesity and insulin have some basic equality.

When insulin is secreted it will play a role as an obesity hormone. Researchers suggest starting walking as soon as possible to control Blood sugar levels.

According to a research gate article walking just after a meal was more effective for weight loss, compared to walking 1 hour after eating.

Walking is just a beginning in physical activity, there are many exercises that are very helpful in losing weight including:

  • Running is the fastest way to burn more calories
  • Cycling
  • Weight training
  • Any physical activity, like housework, etc

A daily 10-minute walk at a light pace is best for boosting the digestion system, aiding weight loss, and keeping stomach problems at bay.

Check Out – Liquid Diet Recipes For Weight Loss: At Home

Help in the digestion of food fast

Of course, after eating 15 to 20 minutes walk digest food fast, in comparison to direct sitting or lying on the bed after eating.

The motion in the stomach can aid in your digestion by stimulating the intestines to move food through more quickly (1) (2) (3).

A study 2020 reported that daily mild exercise can improve symptoms such as gas and bloating in irritable bowel syndrome (IBS) people (4).

It also suggests that taking steps from 4000 to 9000 can reduce their symptoms by 50%.

In a 2008 study in the journal Gastrointestinal & liver diseases, where 10 men were given some herbs, some alcohol water, and ethanol immediately after a meal, then walk on a treadmill.

Results showed that the time taken for food to exit the stomach was not affected by the consumption of alcohol and other beverages but was more affected by walking after a meal.

In addition, a study showed that High-intensity interval training walking resulted in greater increases in thigh muscle strength.

And a greater reduction in blood pressure than moderate-intensity continuous walking in older men and women.

May promote sleep quality

Walking can promote slow-wave sleep (it refers to a deep sleep) where our mind and body have a chance to rejuvenate (5).

After eating short walking can help manage a person’s blood glucose levels. And positively associated with improved sleep (6).

On other hand, walking can promote mental health, by reducing stress hormones.

Check Out – Top Food And Drink To Have For Soundly Sleeping.

Control blood sugar level

There are multiple studies that have clearly demonstrated the blood sugar-lowering benefits of low-intensity walking after meals.

A 2016 study found that walking 10 minutes each day for a period of 2 weeks in people with type II diabetes, after eating, was better than walking 30 minutes at any time.

One study showed that reducing the number of daily steps for 3 weeks from 6203 to 1394 steps.

This resulted in an increase in insulin levels, which increase from 53% to 61%, and 79% in the first weeks to the third week.

Another researcher found that both sustained morning walking and walking after meals significantly improved 24h glycaemic control.

Blood sugar is at its peak 30–60 minutes after a meal And reaches its lowest 2–3 hours after a meal in normal people.

So walking for 10 to 20 minutes after having a meal will be good for both normal and diabetes people.

Promotes bonding

At this point, the body is not of much use, but it emotionally connects you with your loved ones.

Taking a walk after having dinner with your loved ones is a strong reason for good emotional health.

When we sit down to have a meal with the family, much old good and bad incidents start being remembered which gives a new wave to the atmosphere.

While walking, there comes a place where you can connect yourself from that place, whether it is good or bad, if good then you are happier to come again.

Also, there are dozens of mental and physical benefits seen when going on an adventure with the family.

Check Out – Positive Health Benefits of Going To Adventure Ride

Adverse effects

Walking is a purely safe, and healthy activity for all people.

However, it is believed that some people may feel or experience stomach pain, fatigue, gas, and other discomforts, after walking.

This is due to instant walking after having dinner. so wait for 5 to 10 mint before walking, then go for the walk, especially for adults.

Gas forms in your large intestine, primarily caused by swallowing air and drinking during eating.

If you ate a large meal, it is recommended you wait before walking.

Also, every person’s digestive system is different, if you are already more prone to have gas, then it is a good option to wait a few minutes, before walking.

Other health benefits of Walking

Walking is very good for back pain because it triggers your muscles around the spine and muscles of the lower limb, which relieves back pain.

Regulate blood circulation: When you brisk walking, it triggers the hypothalamus (control body temp) which increases blood circulation to the overall body.

Promote immunity: During a study, more than 1000 men and women were involved in 20 minutes of daily walking for 5 days

As a result, a 43% lower risk of disease was observed, compared to those who walked less or did one day a week.

Check Out – Food To Eat, and Avoid For Strong Immunity

Good for the heart: Walking can also promote heart health, by preventing blood clots in the arteries and vessels, which is a major reason for heart attack.

Promote bone health: Daily 30 minutes of walking, can decrease the risk of bone issues, like arthritis, osteoporosis, and fracture.


There are many benefits of walking after having dinner including promoting weight loss, good digestive tract, promoting family bonding, etc.

However, some people experience, gas, stomach ache, bloating, and other discomforts, because they was already more prone or instant walking after meals.


Hello, I'm Sahil bisht, I am a Mechanical engineer, As well as, aspiring blogger with an obsession for health. This blog delicate to people who want to learn in health.

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