Walking is not only a cheap sport to do, or just usual light exercise, it also provides many benefits for the health of the body. The benefits of walking that you can get include reducing stress, losing weight, preventing diabetes, and reducing the risk of cancer, or others health benefits of walking in nature.
Don’t be lazy or afraid of getting tired of walking. Even if you have problems with your knees or legs, don’t make this an excuse. You can get around it by walking at a slower tempo. And once you get a hang of it, do it faster.
This walking activity should be done for 30 minutes in a day. However, to keep your body from being too surprised, try walking for around 10 minutes per day.
Once you get used to it, gradually increase its duration. If walking is done regularly and accompanied by living a healthy lifestyle every day, you may even receive the health benefits of walking for diabetic patients, which is considered very helpful.
Walking after eating can be beneficial for your health. Walking is one simple form of exercise that can be done after eating. There are a number of benefits of walking after a meal that can be obtained if you do it regularly.
A short walk after a meal can help improve digestion and support overall health. The ideal time that can be done is immediately after eating. At that time, the body is still working to digest food so that benefits can be more easily obtained.
It is recommended to walk for 10 minutes after eating. Walking for about 10 minutes can give benefit to your digestion, while preventing negative side effects such as abdominal pain. But there are also the others, such as:
Health Benefits of Walking for Weight Loss
- Creates Smoothen Digestion
The main benefits of walking after a meal, other than the health benefits of walking for seniors, are related to digestive health. Movement during walking can encourage stimulation of the stomach and intestines, this causes food to move faster.
In addition, low to moderate physical activity after meals has a protective effect on the gastrointestinal tract. It can help prevent diseases such as peptic ulcers, heartburn, irritable bowel syndrome (IBS), diverticular diseases, constipation, and colorectal cancer.
- Keeps Your Weight Under Control
If your goal is to maintain weight and stay healthy, walking every day can help – especially if you do it in the right number of steps each day. On average, the data shows that there are benefits to overall health and fitness if you can do 10,000 steps a day.
That’s equivalent to a distance of about 8 km, depending on the length of your legs and steps. Always use a pedometer that can help measure steps and help achieve the target of 10,000 steps a day.
The standard distance and number of steps considered beneficial to health and fitness is about 10,000 steps. It also includes walking from your car in the parking lot, going up and down stairs at work, or driving around to do homework.
If 8 km is too extreme for you, you can try having the health benefits of walking 6 km a day first.
- Lower The Risk of Heart Disease
Regular exercise can lower blood pressure and bad LDL cholesterol, while reducing the risk of stroke or heart attack. Small exercises such as walking can also affect improved heart health. You can imitate this pattern by walking for 5 to 10 minutes after eating all day.
- Creates Stronger Metabolism
Walking can boost metabolism. By walking the body will burn more calories and will stay in shape. As metabolism increases, the body will have more energy. Walking also removes toxins from the body’s system, makes the organs work better, and boosts immunity.
- Helps Control Blood Sugar
The benefits of walking after eating can also be felt by diabetics. Exercising after a meal such as walking can prevent excessive blood sugar spikes. This can reduce the amount of insulin or medications consumed.
Glucose levels peak 30 minutes after meals. When walking around this time, the body will more easily control blood sugar. Thus, walking after a meal keeps blood sugar under control and eliminates the risk of hyperglycemia.
- Regulates Blood Pressure
Walking after a meal can also help regulate blood pressure to some extent. A 10 minute walk throughout the day seems more beneficial for lowering blood pressure.
Blood pressure is directly related to the way blood circulation works. Walking after a meal can help improve blood circulation, so you can have healthier body, and away from cardiovascular diseases.
- Reduces Muscle Pain
Instead of lying down or sitting still, walking after a long meal provides many benefits. Walking after a meal can help reduce muscle fatigue.
Walking after a meal can help circulate beneficial nutrients to the body’s cells. This makes the body fitter and energized.
- Effectively Lower stress
Exercising in general makes the body release endorphins, chemicals that make the body feel comfortable. Walking after a meal can have a calming effect on the body that can improve mood, focus, and concentration. In addition, walking releases the pleasure hormone or serotonin. This can reduce stress levels in a person.
Walking helps produce serotonin, a neurotransmitter that improves sleep quality, helps regulate appetite, improves learning and memory, and improves positive feelings. Try to have health benefits of walking 60 minutes a day, which seems haunting at first, but highly beneficial later.
- Provides Better Sleep Quality
Walking after dinner can help you sleep better. Walking after eating improves faster and better sleep. When walking the body will produce serotonin hormones that improve the quality of sleep, while also lower stress that can make it difficult to sleep.