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In a recent social media post, Dr. Sudhir Kumar of Indraprastha Apollo Hospitals, Hyderabad, emphasized the numerous health benefits of walking after meals. His insights, shared on the platform X, highlight the positive impacts of this simple habit on managing conditions such as diabetes, hypertension, and sleep disturbances.
The Health Benefits of Walking After Meals
Diabetes Management
Dr. Kumar explained that walking can be particularly beneficial for people with diabetes by improving glycemic control—the maintenance of blood glucose levels. “Walking is associated with a mean reduction in HbA1C of 0.5 percent in people with type 2 diabetes,” he noted. The HbA1c test is a crucial measure for evaluating long-term glucose control.
Additionally, walking can lower postprandial blood glucose levels, which is the level of sugar in the blood after eating. Dr. Kumar pointed out a dose-response relationship, stating, “Faster walking speed results in a greater reduction in postprandial blood glucose levels.” He recommended “30 minutes of walking, 15 minutes after meals,” as an effective way to reduce blood glucose peaks even in healthy individuals.
Weight Reduction and BMI Improvement
Walking after meals may also contribute to weight reduction. “Walking is associated with a significant reduction in BMI by 0.91 kg/m²,” Dr. Kumar said, underscoring its role in maintaining a healthy weight.
Blood Pressure Regulation
The expert also highlighted the benefits of walking for blood pressure regulation. “Walking post meals helps regulate blood pressure levels and is associated with a significant reduction in both systolic and diastolic BP,” he stated. Dr. Kumar added that the benefits are observed whether walking is done in a single long session (30-60 minutes) or divided into shorter sessions (10 minutes each). This flexibility makes it easier to incorporate walking into daily routines.
Additional Benefits
Improved Digestion
Walking after meals can enhance digestion and reduce bloating. “It stimulates the stomach and intestines, making the food move through the digestive system more rapidly,” Dr. Kumar explained. This stimulation helps in alleviating common digestive discomforts.
Enhanced Mood and Sleep Quality
Dr. Kumar also mentioned the potential mood-elevating effects of a short walk after dinner, along with improvements in sleep quality. This dual benefit can significantly enhance overall well-being.
A Holistic Approach to Health
While walking is a powerful lifestyle intervention, Dr. Kumar emphasized that it should be part of a broader health strategy. “A healthy diet, good quality sleep, and strength training are also significant for good health,” he concluded.
Incorporating walking into your daily routine, especially after meals, can be a simple yet effective way to improve various aspects of health. Dr. Kumar’s insights provide a compelling case for making this habit a regular part of one’s lifestyle.
