By ChinRes 
It is tempting to slam yourself down on the sofa and watch television once you have finished your supper, particularly considering that it is becoming dark outside at such an early hour. On the other hand, you may have heard folks on TikTok saying that going for a stroll after dinner (which some people refer to as a “fart walk”) is one of the simplest ways to improve your health, and that it can help you better regulate your blood sugar levels and improve digestion.
TikTok has led us to assume that these brief walks after dinner are beneficial to our health, but are they truly as advantageous as they claim to be? The answer is…a loud yes, according to those who specialize in health care.
According to Salma Alsibai, a registered dietitian nutritionist, going for a stroll after meals is not only a sensational exercise; it is also a great way to improve metabolic health.
According to Alsibai, “When you walk, your muscles act like sugars magnets, pulling glucose directly from the circulation without necessarily requiring as much assistance from insulin.”
According to research that was published in the journal Nutrients, this solution is particularly beneficial for those who have insulin resistance since it lessens the feared spikes in blood sugar levels and maintains consistent insulin levels.
Now is the time to put on your walking shoes because the following is all that health professionals want you to know about going for walks after supper.
In what ways does going for a walk after dinner benefit one’s health?
The practice of going for a walk after dinner is beneficial for everyone, but it is of utmost significance for those who may have problems regarding insulin sensitivity. This includes individuals who have pre-diabetes, diabetes, or polycystic ovarian syndrome (PCOS), as explained by Dr. Richa Mittal, M.D., the owner and creator of Radiant. At Radiant Health Dallas, which is located in Texas, Dr. Mittal is the proprietor and creator.
It is estimated that around 12 to 14% of individuals in the United States are diagnosed with diabetes, while 38 percent of the population has increased blood sugar levels that place them in the category of prediabetes risk.
Mittal, who is triple certified by the board in internal medicine, obesity medicine, and lifestyle medicine, adds that walking helps to increase insulin sensitivity. “Walking helps to improve insulin sensitivity,” Mittal says.
Going for short walks is something that you should really do after breakfast and lunch as well. Not only does it assist to drop blood sugar levels, but it also provides you with the chance to be more active throughout the day.
Alsibai notes that if you maintain a healthy balance of blood sugar, you will not only be able to avoid spikes in energy levels, but you will also be able to prevent cravings for carbohydrates from developing later on.
It is not only about exercise; it is also a sensible approach for keeping energetic, bright, and in control of cravings. “Making time for a post-meal walk is not just about doing fitness,”
In addition, Dr. Bernadette Anderson, M.D., M.P.H., a family physician located in Columbus, Ohio, advises that going for a walk after supper may also give your metabolism a boost. By doing so, you are able to burn calories and avoid the accumulation of extra fat. According to her explanation, it also decreases ghrelin, which is the hormone that promotes hunger, making it simpler to refrain from nibbling on additional foods throughout the night.
Following supper, engaging in light physical activity might assist lower stress hormones, so enabling your body to rest and unwind.
“A short walk can set up for a more restful night, making it easier to fall sleep and stay asleep throughout the night,” adds Anderson. “A walk can also help you feel more refreshed in the morning.” On the other hand, she suggests that you wait at least one and a half hours between your stroll and bedtime. This will ensure that you are able to fall asleep without too much difficulty.
Walking off your meal may assist improve circulation in addition to lowering blood sugar levels. This is because it increases the amount of blood that flows through your body, which in turn helps your body supply oxygen and nutrients to your cells.
in a more effective manner, Anderson remarks. Through the strengthening of your heart and the maintenance of healthy arteries, walking on a daily basis may, over time, bring down your blood pressure. Your chance of developing heart disease, stroke, and other heart-related conditions is decreased as a result of this. Therefore, getting your steps in may not only assist in the management of your blood sugar levels, but it can also assist in the maintenance of good cholesterol levels.
When you get up from dinner, how quickly should you start walking?
Allow the dishes to soak in the sink for a while, if you like. According to Alsibai, who cites research for the year 2023 that was published in the journal Sports Medicine, this is due to the fact that the sooner you go for a walk after eating, the better. As a matter of fact, studies have shown that taking a short walk within a few minutes after eating your meal will assist your body in beginning to manage your blood sugar levels immediately.
This is according to Alsibai, who claims that even a five-minute walk may make a difference, and that lengthier walks of thirty minutes can magnify the advantages. The optimal time to start moving about is within an hour after eating, whether you do it immediately or a little bit later. However, the more quickly you are able to walk around, the more significant the effect will be.
When it comes to moving about after meals, walking is the most effective kind of exercise, according to Mittal. This is because running may be difficult for your digestive system to handle.
A “Fart Walk”: What Is It, and Is It Beneficial to Your Health?
Alsibai explains that the word “fart walk” is a fun expression that refers to the practice of going for a brief stroll after meals in order to promote digestion and expel gas, which in turn helps to keep your stomach flowing effectively.
Through the facilitation of digestion, these walks contribute to the prevention of bloating, the maintenance of regular bowel motions, and the enhancement of gut motility.
Anderson notes that walking after a meal is beneficial to digestion because it increases blood flow to the stomach and intestines, which in turn helps your body break down food in a more complete and effective manner.
By keeping stomach acid from rising into the esophagus, this has the effect of reducing the chance of experiencing symptoms such as bloating, gas, or indigestion, according to Anderson. You might think of the walks you take after dinner as a natural technique to alleviate the pain that comes along with acid reflux.
“Keep the pace light and relaxed, and make sure to take the time to go outside and enjoy the fresh air,” adds Anderson.