Health benefits of 10-minute walk daily: Promotes better sleep, heart health, mental clarity

May 17, 2024 / 12:13 PM IST

Walking can help prevent the occurrence of heartburn and acid reflux by keeping the stomach upright and encouraging the downward movement of food and acid. (Image: Canva)

Incorporating a brief 10-minute walk after meals can significantly impact your overall health and well-being. This simple habit not only aids digestion by stimulating the digestive system, helping food move through your stomach and intestines more efficiently, but it also offers a range of other physical and mental benefits. Post-meal walks can help regulate blood sugar levels, particularly benefiting those with diabetes or at risk of developing the condition by promoting insulin sensitivity.

Additionally, walking boosts metabolism, aiding in weight management, and reduces the likelihood of heartburn and acid reflux by keeping the stomach upright. Regular walks improve cardiovascular health by lowering blood pressure and bad cholesterol while potentially increasing good cholesterol. Mentally, a brief walk enhances cognitive function, reduces post-meal lethargy, elevates mood, and alleviates stress through the release of endorphins. Furthermore, it helps maintain muscle strength and bone density, promotes better sleep quality, and is linked to increased longevity and a lower risk of chronic diseases.

Let's take a detailed look at the benefits that walking after meals can provide to our body.

Improves digestion: Walking after eating stimulates the digestive system, helping to move food through your stomach and intestines more efficiently, says Dr Madhukar Kumar of Sarvodya Medical Centre. This can reduce the likelihood of bloating, gas, and constipation.

Regulates blood sugar levels: A short walk after meals can help regulate blood sugar levels by promoting insulin sensitivity. This is particularly beneficial for individuals with diabetes or those at risk of developing the condition.

Enhances metabolism: Engaging in light physical activity after eating can boost your metabolism, helping your body burn calories more effectively and potentially aiding in weight management, says Kumar.

Reduces heartburn and acid reflux: Walking can help prevent the occurrence of heartburn and acid reflux by keeping the stomach upright and encouraging the downward movement of food and acid.

Supports heart health: Regular post-meal walks can improve cardiovascular health by lowering blood pressure and reducing levels of bad cholesterol (LDL), while potentially increasing good cholesterol (HDL).

Promotes mental clarity: A brief walk can enhance mental clarity and cognitive function, reducing the post-meal lethargy that often follows heavy meals.

Improves mood and reduces stress: Physical activity, even in small doses, releases endorphins, which can elevate your mood and help alleviate stress and anxiety.

Strengthens muscles and bones: Walking helps to maintain and build muscle strength and bone density, contributing to overall physical fitness and reducing the risk of osteoporosis.

Enhances sleep quality: Engaging in light exercise after dinner can promote better sleep by helping your body transition to a more restful state, making it easier to fall asleep and stay asleep.

Increases longevity: Consistent, moderate physical activity, such as a daily walk after meals, is linked to increased life expectancy and a lower risk of chronic diseases.

Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.

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