Why is it recommended to walk after eating? Know the various benefits and the ideal time

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YOGYAKARTA - Walking is the simplest physical activity but has a huge impact on health. Berjalan, the habit of walking after eating has begun to be widely recommended. Not just a trend, various studies show that this habit provides many benefits for the body. So what are the health benefits of walking after eating and how long is the recommended duration? Reported from Healthline, here is the discussion.

5 Benefits of Walking After Eating

The following are some of the benefits of walking after eating based on research and recommendations from health experts:

Helps to promote digestion

Walking can stimulate the stomach and intestines so that food moves faster in the digestive tract. A 2021 study showed that walking 10-15 minutes after eating for 4 weeks was able to reduce symptoms of digestive disorders, such as excess gas, bloating, and frequent belching.

A number of studies have also shown that brisk walking for a minimum of 5 hours (equivalent to 300 minutes) per week reduces the risk of cancers of the digestive tract, such as mouth, throat, esophagus, stomach, small intestine, large intestine-rectum, pancreas, gallbladder, and liver.

Controlling blood sugar levels

Walking after eating helps maintain blood sugar stability. A review of studies in 2023 mentions that walking for 30 minutes after eating is more effective than before eating. Likewise, a small study in 2025 found that walking 10 minutes right after eating is as effective as walking 30 minutes 30 minutes after eating.

Maintaining heart health

Physical activity is closely related to heart health. Walking after eating can help relieve inflammation and reduce the risk of cardiovascular disease.

Research also shows that regular exercise reduces the chances of having a stroke or heart attack. In this case, the American Heart Association (AHA) recommends moderate intensity exercise for at least 150 minutes per week. You can achieve this by walking for 10 minutes three times a day, for 5 days a week, especially after meals.

Lose weight

Walking helps burn calories, contributing to the daily calorie deficit. A 2021 study noted that walking as far as 1.6 kilometers can burn about 100-112 calories. However, more data is needed to know the specific impact of walking after eating on weight loss.

Helps regulate blood pressure

Walking after eating also has the potential to help control blood pressure. A 2020 study involving individuals who were physically inactive showed that starting a regular walking program was able to lower systolic blood pressure, even in hypertensive patients who were resistant to treatment.

Possible Side Effects of Walking After Eating

Despite having many benefits, walking after eating in some cases can trigger gastrointestinal disorders, such as:

discomfort, cramps, or pain in the stomachdyspepsia (digestion disorders)nauseaabdominal distension

This happens because the movement of food that has just been consumed in the stomach can cause conditions that are less optimal for the digestive process. If you experience any of these symptoms, it is recommended to wait 10-15 minutes after eating before starting to walk, and do it with light intensity.

The Ideal Time to Walk After Eating

Until now, there is no definitive benchmark regarding the ideal duration of walking after eating. However, various studies show that walking for 10 to 30 minutes is enough to get the benefits of this activity.

In addition to duration, intensity also needs to be considered. It is recommended to walk at a relaxed to moderate pace. At this intensity, the heart rate increases but you can still breathe comfortably without gasping for breath.

Although it is considered safe, it is important to continue to pay attention to each person's body condition. If you have a history of certain diseases, it is important to consult a medical professional before making it a routine. With the right approach, walking after eating can be a small step towards a healthier lifestyle.

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