The website Everyday Health stated that walking any distance after meals is beneficial to your health.
It confirmed that walking at any time of the day is good for you, but taking a few steps after eating boosts the benefits for your brain and body. The site also offered some tips on how to make the most of walking after a meal.
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When Should You Walk After a Meal?
While expert opinions vary on the best time to walk after meals, they generally agree that moving as soon as possible—ideally within 30 minutes after eating—is beneficial.
Sherri Colberg, a professor at Old Dominion University in Virginia, said:
"If you feel comfortable walking right after you finish eating, then that’s a good time."
Research has shown significant improvement in blood sugar levels and other cardiometabolic risk factors (which raise the chance of heart disease) when people walk rather than stand or sit after eating.
How Long Should You Walk After a Meal?
There are no strict rules about how long you should walk. Even a short, gentle stroll can provide benefits.
Health improvements were observed even with slow walking for just 2 to 5 minutes. Walking for 15 minutes after each meal may provide even greater cardiometabolic health benefits.
Heather Viola, assistant professor at the Icahn School of Medicine in New York, said:
"There’s no specific step count or distance you need to reach to benefit from post-meal walking."
The ideal walking duration may vary from person to person. If you’re just starting a new walking routine, aim for 10 minutes. As you get more comfortable, gradually increase the time.
Most importantly, choose a length of time that you can stick to consistently and turn into a daily habit. Loretta DiPietro, professor at the Milken Institute School of Public Health at George Washington University, stated:
"Repetition is key to maintaining the benefits."
Walking After Eating Helps Blood Sugar Control
Studies have long shown that walking after meals helps manage blood sugar levels.
A small experiment conducted over a decade ago compared the effects of walking before and after meals in people with type 2 diabetes—and found that walking after meals was clearly more effective.
Walking After Meals May Support Heart Health
While much research on walking and heart health doesn't specifically compare pre- vs. post-meal timing, the general evidence shows clear cardiovascular benefits from walking, no matter when you do it.
In fact, walking three times per week for 20 minutes per session significantly reduced blood pressure.
Walking can also positively affect cholesterol levels, especially for individuals who are overweight or obese.
Research shows walking may notably improve total cholesterol and reduce LDL ("bad") cholesterol, which contributes to clogged arteries, regardless of body weight.
People with obesity may also see these benefits, including reduced triglycerides—fats that can also clog arteries.
Walking After Meals May Aid Weight Loss
Walking might not be the first exercise that comes to mind for weight loss.
And while higher-intensity aerobic activities can burn more calories, walking still has its weight-loss benefits—even if broken into shorter, more frequent sessions.
Research comparing a single 50-minute walk with two 25-minute walks per day found that people lost more waist inches and overall weight with the two shorter walks.
Walking After Eating Improves Sleep
Many people who sleep poorly struggle to exercise because they feel too tired to do it.
However, incorporating light activities like walking into your day can help you sleep better at night.
Studies suggest that people who walk more steps daily report better sleep quality and fewer nighttime awakenings compared to those who walk less. Walking before bed may also improve sleep efficiency—the amount of time you actually spend sleeping while in bed.
Another study found that walking more can help you fall asleep faster, which is also key to waking up refreshed and ready for the day.
Walking After Meals Can Boost Mood and Mental Health
Jill Kanaley, professor of nutrition at the University of Missouri-Columbia, said:
"Walking can help release brain chemicals that reduce depression and improve mood."
As with many other potential benefits of post-meal walking, most of the evidence about exercise and mental health is tied to the activity itself, not necessarily the timing.
Still, it’s clear you don’t need to walk long distances or push yourself hard to see benefits.
Research suggests that walking for 20 minutes, five days a week, can significantly reduce the risk of depression.
While longer or more intense workouts showed even greater mental health benefits, this basic amount of walking alone was linked to a 16% lower risk of depression compared to people who didn’t exercise at all.
Another study found that walking just three days a week, even for short distances, was enough to reduce symptoms of anxiety, depression, and stress. And again, the benefits were greater with longer and faster walks—but gentle post-meal strolls still had a clear positive effect.
