Photo: David Dibert

Why should we not walk after a meal?

As per the website, gentle walking after a meal has various health benefits but high-intensity exercise is not recommended as the process of digestion starts in the mouth as soon as a person starts eating, and can continue for hours afterward. It states that intense, strenuous exercise can cause digestive distress.

indianexpress.com - Why you should 'stay mobile for 10-15 minutes' after a meal

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It is very common to lie down or sit after enjoying a scrumptious meal. “But, what we need to understand is that the rest should happen after a while and not immediately after lunch,” Nidhi S, a nutritionist, wrote on Instagram. “In fact, we should ideally not sit after our meals for some time. And of course, the same applies to dinner too,” she added. But why is it so?

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According to Nidhi,

*The blood volume of the digestive organs increases after a meal. This requires moderate body movement so as to have a proper amount of flow towards the organs. Sitting reduces mobility and hence impacts digestion. *Sleeping slows down gastrointestinal mobility and the food does not easily get digested, causing indigestion. *Lying down immediately after eating leads to easy accumulation of food in the stomach, especially for people with severe indigestion and weak physique. It also causes symptoms such as gastric acid reflux and gastroesophageal reflux, and severe cases can also cause reflux esophagitis.

What should be done?

*Standing/walking: Standing after a meal is a good choice for people who sit a lot for work or study. One advantage is to help burn calories and reduce fat accumulation, and the other is to relieve the fatigue of sedentary sitting.

How?

“Make sure to maintain the right mobility,” suggested Nidhi.

*Quickly clean the kitchen

*Take a short walk

According to medicalnewstoday.com, a person should consider the length, intensity, and timing of their post-meal walk. As per the website, gentle walking after a meal has various health benefits but high-intensity exercise is not recommended as the process of digestion starts in the mouth as soon as a person starts eating, and can continue for hours afterward. It states that intense, strenuous exercise can cause digestive distress. 📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!

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What happens if you don't walk as much?

Not getting enough physical activity can lead to heart disease—even for people who have no other risk factors. It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol, and type 2 diabetes.

cdc.gov - Physical Inactivity - Chronic Disease Fact Sheets - CDC

Physical activity can improve health now and in the future. People of all ages, races and ethnicities, shapes, sizes, and abilities can benefit from more physical activity. Everyone needs both aerobic and muscle-strengthening physical activity, according to the Physical Activity Guidelines for Americans , 2nd edition . Even short periods of physical activity can improve health.

Physical activity:

Helps prevent unhealthy weight gain.

Reduces the risk of many chronic diseases, such as heart disease, cancer, and type 2 diabetes.

Helps reduce feelings of anxiety and improves sleep quality.

Improves cognitive ability and reduces risk of dementia.

Improves bone and musculoskeletal health.

Not everyone has the same opportunity to be physically active. Many people live in neighborhoods with poor sidewalk and street infrastructure, few safe spaces for physical activity, and few destinations (including transit stops) within walking or biking distance from their home. Creating activity-friendly communities can provide safe and convenient places for people to be active. It can also support local economies by increasing retail activity and employment. When communities are developed or redesigned to promote physical activity, community members should be involved in the planning and decision-making process. It is especially important to include people who have been left out in the past, such as members of racial and ethnic minority groups, older adults, and people with disabilities.

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