Why You Should Walk After You Eat

metabolic efficiency nutrition self care sport nutrition Jan 01, 2024

If you are familiar with the Metabolic Efficiency Training Concept that I created in the mid 2000’s, you know that maintaining optimal blood sugar levels is crucial for health, longevity, cognitive functioning and improved athletic performance. Combining the proper amounts of carbohydrates, protein and fat is crucial for optimizing blood sugar but there is another easy “trick” that you can use to keep your blood sugar in the optimal range - walking.

Walking is a simple strategy that offers a range of health benefits, particularly in the realm of blood sugar control. Here are a few of particular interest:

#1 - Blood Sugar Regulation

After a meal, blood sugar levels tend to rise as the body digests and absorbs nutrients. A brisk stroll can enhance the body's ability to use insulin, the hormone responsible for regulating blood sugar, thereby improving glucose uptake by cells and reducing overall blood sugar levels.

#2 - Enhanced Insulin Sensitivity

Walking after a meal has been linked to increased insulin sensitivity. Insulin sensitivity refers to the body's responsiveness to insulin and higher sensitivity is associated with better blood sugar control. By promoting the efficient use of insulin, walking helps the body process glucose more effectively, reducing the risk of insulin resistance and Type 2 diabetes.

#3 - Digestive Aid

Aside from its impact on blood sugar, walking helps with digestion. Physical activity stimulates the muscles in the digestive system, promoting the movement of food through the digestive tract. This can help prevent indigestion, bloating, and discomfort, providing an additional layer of health benefits beyond blood sugar control.

#4 - Stress Reduction

Stress can contribute to elevated blood sugar levels. Fortunately, walking is a simple and effective way to combat stress. Physical activity triggers the release of endorphins, the body's natural stress relievers, promoting a sense of well-being and relaxation. By incorporating post-meal walks into a routine, individuals can potentially lower stress levels and positively impact blood sugar regulation.


Incorporating a short, 15 - 20 minute walk after meals is a small yet powerful step toward better blood sugar control and overall health. This accessible form of purposeful lifestyle activity promotes insulin sensitivity, aids digestion and reduces stress. If you would like to learn more about the Metabolic Efficiency Training Concept, click HERE or reach out to one of the eNRG Performance Sport Dietitians.








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