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Walking for Digestion

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Taking a walk after a meal burns calories, but more importantly, stimulates and improves your digestion.

Dinner tonight in Milwaukee was a 10 ounce New York Strip steak covered in blue cheese, grilled beets and carrots with an evening stroll on the side. Hand in hand with my date (my laptop and work bag), I set out into the empty streets. My stomach was grateful that I didn’t hop in a cab back to the hotel, instead. From the New York Times:

Over the years, researchers have found that a post-meal walk, as short as 15 minutes, can in fact help with digestion and improve blood sugar levels.

Improving blood sugar levels and reducing insulin peaks means your body is storing less of that meal you just ate as fat. This isn’t simply a matter of trimming down your belly, however. We spend so much time focused on aesthetics and building muscle that the idea of improving one’s digestion seems somehow less important than burning calories. Before we can optimize for a more attractive physique, we must move in the direction of good overall health. From newfrontiersmarket.com:

Since 70% of the body’s immune system dwells in the digestive tract, maintaining digestive health is crucial to the body’s overall well-being.

In order for us to even begin a workout program, we need our immune system firing on all cylinders. Any effective training program is based on the premise of consistency. If we don’t feel well, we are less likely to train regularly. Instead of making positive health choices, will inevitably reach for foods that we mistakenly believe will help us feel more alert, like sugar and caffeine.

Walking after a meal can improve symptoms of acid reflux or GERD and constipation, as well as moving the food through your system more quickly.

Taking small steps (see what I did there?) to work towards better digestion thorough a relatively simple habit like taking a walk is good business. As a bonus for making a healthy decision, you’ll burn some calories en route to your six-pack.

It’s summer. Take off your shoes and make it a stroll on the beach.

Kap

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  • http://gravatar.com/billstraehl billstraehl

    Great advice. thanks again Kap.

    • Gabe Kapler

      Thank you, Bill.

  • Scott

    Interesting stuff. What kind of pace do you recommend?

    • Gabe Kapler

      Hey, Scott. I personally wouldn’t consider post meal walks workouts. It’s more of a general practice for me. So I’d say don’t stress the pace. Just get out there and put one foot in front of the other, dig?

  • Duane

    Sounds like a great plan for my family tonight. Sounds like you enjoyed Milwaukee. Thank you as always Kap!

    • Gabe Kapler

      Thank you as well, Duane.

  • http://gravatar.com/christinehart68 christinehart68

    I think most of us have experienced how good it feels to go for a walk after a meal; it’s a matter of making it a habit. I must go since I just ate breakfast….off for a walk :-) Have a great day, Kap!!

    • Gabe Kapler

      You too, Christine. Thanks for stopping by before your stroll.

  • Jill D.

    Love to take the dog out for a post-dinner stroll every night. And if I decide to pass, he insists! It’s also a great time to run into the neighbors and catch up.

    • Gabe Kapler

      Excellent, Jill. Thanks for commenting.

  • James

    Kap, is there a time limit on when to start this stroll? I’d hate to “have the food move through the system” when I’m 10 minutes away from the house, but I don’t want to wait so late that it isn’t effective. As a pre-diabetic and overweight 40+ dude, I need to make some changes. Your blog is helping stock up the ammunition, thank you!

    • Paul

      That was my first question too. I always like to take a walk after lunch- but have to wait 30 minutes or so. Don’t want to “need to go” to the men’s room when I’m out walking immediately after eating! ;)

    • Gabe Kapler

      James, solid question and one I hadn’t thought of. There are no rules about the stroll, but how about staying close to the house? This is really about movement. No reason you can’t walk five minutes away from the house, turnaround and come back, then repeat. Stay strong and keep taking small steps.

      Kap

      • Gabe Kapler

        I’d offer the same thoughts to you as I proposed for Paul, James. Best of luck.

  • http://Www.kelebekfusion.com Kbeyazdancer

    I love a good walk after a meal. I make sure I do this even when I’m traveling. My body always thanks me for not plopping on the couch or bed after food. The only time I don’t practice this is breakfast during the work week since I am usually out the door to work. On the weekends I take a walk after breakfast and then teach.

    Walking also has affects on mental health (I’ll find the article I’m thinking of).

    I walk after lunch for 15 minutes (we have a walking group in my lab) and if I can 20 minutes after dinner because I’m a night owl and usually after I walk, I am less full and ready to focus on doing more work.

    Enjoy your Sunday! I’m off to work with some young dancers and gymnasts.
    Thanks for the post!

    -Kelebek

    • Gabe Kapler

      Thank you, as always.

  • http://www.unit4crossfit.co.uk Iain Henderson

    Hi Kap,

    I have been reading a lot recently about the positive impact fermented foods, like sauerkraut and kimchi, can have on digestive health. What are your thoughts/experiences with these types of food? Thanks

  • Ben

    A lot of country folks did this for generations. I remember my grandfather and uncle walking after eating every meal. It was just a leisure stroll for about 10-20 minutes. They were both lean and lived long lives. My uncle is 70 something now and still plays tennis at the YMCA where he lives. There must be something to it. Thanks Gabe.