According to the American Heart Association (AHA), walking is the most popular form of exercise. And, in good news for those who have centered their physical fitness around daily walks, there’s heaps of evidence to suggest that this beneficial habit can truly transform your health, including when we talk about walking after eating.
Studies have shown that walking for a minimum of 150 minutes per week is associated with a range of benefits, including a reduced likelihood of serious illness such as heart disease, diabetes, cancer, and stroke. In fact, a 2023 study published in the European Journal of Preventive Cardiology found that taking just under 4,000 steps per day can slash your mortality risk, including your risk of dying from cardiovascular causes. It can also help to reduce blood pressure, blood sugar, and cholesterol, improve mood and sleep, increase physical stamina and energy, enhance memory, improve bone health, and help you achieve a healthier weight.
When you walk after a meal—an activity also known as postprandial walking—the benefits are even greater, especially where digestive health is concerned.
“Aerobic exercise after eating has been shown in some studies to be helpful with bloating, gas, constipation, and fullness,” explains Qin Rao, MD, a gastroenterologist working with Manhattan Gastroenterology.
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Andrew Boxer, MD, a gastroenterologist at Gastroenterology Associates of New Jersey, says there are several key mechanisms through which walking after eating benefits digestion. First, he tells Best Life that walking “stimulates the muscles in your abdomen, which can help to move food through your digestive tract more efficiently. This can reduce the likelihood of food lingering in your intestines and causing bloating.”
Additionally, walking helps to increase blood flow throughout your body, including in your digestive tract. “This enhanced blood flow can improve digestion and nutrient absorption, potentially reducing bloating,” Boxer says. “Walking can also stimulate bowel movements by increasing intestinal muscle activity. This can help to alleviate bloating by promoting regularity and preventing constipation."
Resham Uttamchandani, MD, a double board-certified physician and weight loss expert, says it’s best to start your walk within about 10 to 15 minutes after finishing a meal. “This timing allows the stomach to begin the initial stages of digestion without overwhelming it and keeps blood flowing to the digestive organs while you move,” she says.
“A 10- to 20-minute walk at a light to moderate pace is often enough to yield benefits without putting strain on the digestive process. Walking longer is fine if it feels comfortable, but even a short, gentle walk can be effective,” adds Uttamchandani.
However, Rao notes that longer walks could offer even greater benefits: “There are many different conclusions based on systematic review studies, but the general consensus was 30 to 60 minutes.”
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To get started, Boxer recommends starting small and lengthening your walk over time. “Incorporate walking into your daily schedule by setting aside dedicated time for it, such as taking a brisk walk after meals or during breaks at work. Consistency is key to reaping the benefits of regular physical activity,” he tells Best Life.
Uttamchandani adds that it’s also important not to overdo it. “For those with digestive issues like acid reflux, a light walk after meals can help ease symptoms by keeping the body upright, which reduces the risk of acid rising. However, heavy exercise right after eating isn’t recommended, as it can divert blood away from digestion and lead to discomfort,” she advises.
