When is walking exercise more effective: before or after eating? If your goal is to lose weight, the best time is right after a meal.
In 2011, the results of an interesting comparative experiment were published in the International Journal of General Medicine. Comparison of the benefits of walking 30 minutes immediately after a meal versus walking 30 minutes an hour after a meal. Two experimental participants walked 30 minutes immediately after lunch and dinner, respectively, and an hour later, for one month, and then their weight changes were observed. As a result, participants who walked immediately after eating lost about 3 kg, and those who walked an hour later lost about 1.5 kg. The experiment was repeated a total of three times, but the results were the same each time.
Researchers explained that walking led to weight loss because it suppressed the spike in glucose after a meal. He said, “Glucose increases to its maximum 30 to 60 minutes after a meal, so you need to start walking before the glucose level reaches its maximum, because when insulin is secreted, it acts as an obesity hormone.” He added, “It is best to start walking as soon as possible.” “It appears to be the most suitable for controlling blood sugar levels,” he added.
Results of a slightly larger study were published in the European Journal of Physiology in 2020. An analysis of 48 participants aged 18 to 65 years found that low- to moderate-intensity activity (including walking) immediately after breakfast was associated with increased postprandial blood sugar levels and lower blood glucose variability, while activity prior to breakfast or well into the period after breakfast Activities after this did not appear to be the case.
In 2023, a study was published in the Journal of Sports Medicine showing that exercise after a meal is more effective. A meta-analysis of eight related studies concluded that “exercise, such as walking for 20 minutes, has a direct beneficial effect on postprandial hyperglycemia (when glucose levels reach abnormally high levels) when performed as soon as possible after a meal.” . The authors added, “The longer the interval between eating and exercise, the weaker the ‘acute effect’ on glucose levels.”
Why is walking right after eating better for weight loss than walking after the food has been digested to some extent?
“Walking immediately after a meal is believed to be more effective in reducing both blood sugar (glucose) and glucose levels in interstitial fluid (the thin layer of fluid that surrounds the body’s cells). If you don’t walk right away, excess glucose in your bloodstream can be captured by insulin and stored as fat,” sports and exercise medicine consultant Rebecca Robinson, MD, told Women’s Health.
Dr. Danseung Kim of Stanford University School of Medicine in the US also explained to Everyday Health, a health and medical information media, that when you walk, your muscles have to work harder than when they are at rest, and to do this work, your muscles burn glucose or sugar as fuel. did it “Conclusively, walking after a meal has been shown to lower blood sugar in both people with diabetes and the general population in numerous small clinical trials and large meta-analyses,” he added.
How long do you have to walk after eating to see weight loss effects?
“Consistently walking after a meal brings you closer to a calorie deficit, and if maintained consistently, may help with weight loss,” said Dr. Loretta DiPaetro, a professor of exercise and nutritional sciences at George Washington University’s Milken School of Public Health. “When you exercise, your body uses more energy to support movement, which causes you to burn more calories than if you were sitting or resting,” he told Everyday Health.
It is important to make it a habit to walk after a meal. A study comparing walking once a day for 50 minutes to walking twice a day for 25 minutes found that people who took two short walks had a smaller waist circumference and lost more weight than those who took one long walk. It was found that
“Make it a sustainable habit by maintaining light exercise intensity to help your body digest food and avoid stomach cramps,” Robinson said. “Walking for 10 to 20 minutes at a moderate intensity three to five times a week can be helpful.” “There is,” he told Women’s Health.
Park Hae-sik, Donga.com reporter [email protected]
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Walking immediately after a meal has been shown to have several benefits, particularly related to blood sugar control and weight loss. Here are the key takeaways from the information provided:
- Postprandial Blood Sugar Control: Engaging in physical activity, such as walking, directly after eating can effectively lower glucose levels in the bloodstream. When you walk, your muscles utilize glucose as fuel, which helps in maintaining lower blood sugar levels and reducing the potential for hyperglycemia (abnormally high glucose levels), as pointed out by sports and exercise medicine experts.
- Insulin Response: If you delay physical activity after a meal, excess glucose in the bloodstream may be captured by insulin and stored as fat. This emphasizes the importance of being proactive about movement following meals to prevent excessive glucose from contributing to weight gain.
- Effective Duration and Consistency: For weight loss benefits, it is suggested that walking for 10 to 20 minutes at a moderate intensity after meals, three to five times a week, can aid in creating a calorie deficit. Studies also highlight that shorter, more frequent walks may result in better weight outcomes than one longer session.
- Habit Formation: Consistency plays a crucial role in maximizing the benefits of post-meal walks. Establishing a routine can enhance metabolic rates and provide sustained weight loss effects.
walking after meals can be an effective strategy for regulating blood sugar levels and facilitating weight loss, especially when done consistently and immediately following eating.