These small walking hacks will help you reach your 2025 health goals
Walking is one of the simplest and most effective exercises for improving overall health. But have you ever wondered whether it’s better to take a brisk walk before or after a meal?
The timing of your walk can influence the specific benefits you gain, making both pre- and post-meal walks valuable in different ways - but one is far better for overall health than the other.
Walking before a meal: If your goal is weight management or fat burning, walking before a meal can be a strategic choice. When you take a brisk walk on an empty stomach, your body taps into its stored fat for energy, as it doesn’t have readily available glucose from food yet.
This process, known as “fasted cardio,” is especially effective for those looking to shed extra pounds or improve metabolic health.
A 2017 study published in the journal Metabolism found that individuals who exercised before breakfast burned 20% more fat compared to those who exercised after eating.
This is because, during a fasted state, insulin levels are lower, allowing the body to access fat reserves more efficiently.
Walking after eating: Walking after a meal, on the other hand, offers its own set of unique benefits, particularly for digestion, blood sugar regulation and overall metabolic health.
1. Improves digestion and reduces bloating
Post-meal walks can stimulate your digestive system, preventing gas, bloating and discomfort. Physical activity encourages the movement of food through the gastrointestinal tract, which can ease digestion.
If you’ve ever felt lethargic or bloated after a heavy meal, a walk lasting as little as 10 minutes - can alleviate these symptoms and help you feel lighter.
2. Balances blood sugar levels
One of the most compelling reasons to walk after eating is its ability to regulate blood sugar. When you eat, your body breaks down food into glucose, which enters your bloodstream.
If this glucose isn’t promptly utilised, it can lead to elevated blood sugar levels, especially in those with diabetes or insulin resistance.
Walking activates your muscles, which uses glucose for energy. According to research published in Sports Medicine, this reduces the post-meal blood sugar spike.
Even as little as 2-5 minutes of walking after eating can have a significant impact on your blood sugar regulation.
3. Improves sleep quality
Engaging in light activities like walking after dinner may promote better sleep as it helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep.
ADVICE:
Walk before eating
- You want to burn fat or boost energy.
- You’re preparing for a big meal or need mental clarity.
- You prefer exercising on an empty stomach.
Walk after eating if:
- You aim to improve digestion or reduce bloating.
- You want to balance blood sugar levels or support weight management.
- You’re looking to enhance sleep or mood later in the day.
To reap the benefits of walking, consistency is key. Aim for at least 150 minutes of moderate activity per week.
However, if you are starting from zero, begin with five minutes a day and slowly build it up. Try to walk as fast as you can to get your heart rate up which is when you are likely to feel most of the benefits.
Whether you choose to walk before, after, or at another time of day, focus on creating a routine that fits your schedule and feels sustainable.