Two senior African American women getting in shape together. They are jogging or power walking on a sidewalk in a residential neighborhood, talking and laughing.Continue reading Two senior black women exercising together
Working toward an active lifestyle involves finding ways to move more and sit less. Walking gets you up and moving while providing many benefits such as joint health (just make sure you’re wearing supportive footwear!), immune health, energy levels, mood, and even creativity.
In one study of 295,177 adults, walking for just 30 minutes five times a week reduced the risk of developing heart disease by 19%. We found four reasons that might motivate you to get in an extra walk anytime, but especially after dinner.
1. Reduces Cravings (Especially For Chocolate)
Do you find yourself eating after dinner more often than you’d like? Research has shown that just 15 minutes of physical activity, including brisk walking, was enough to significantly reduce cravings, even for chocolate. If you’re having trouble kicking the habitual nighttime snacking, try going for a walk instead! Remember, it’s ok to eat after dinner if you’re physically hungry, we’re mainly speaking to those moments of mindless munching.
2. Lower Blood Sugar Levels
After meals, there’s a release of glucose into the bloodstream as your body begins to break down the carbs in your meal. While small rises in blood sugar levels are completely normal, large spikes may be problematic increasing the risk for type 2 diabetes. For those individuals with diabetes, high blood sugars may lead to complications and further progression of the disease.
3. Improved Sleep Quality
If you’re one of the millions who suffer from sleep problems, exercise, including walking, might help those individuals get some relief as it has been shown to improve sleep quality according to research. Sleep is an important piece to our health and not getting enough shut eye may even contribute to obesity or depression.Walking has also been shown to help you sleep better at night.
4. Increases Life Longevity
Do you remember the headline “sitting is the new smoking”? While this continues to be debated, it stemmed from a study of 150,000 adults that found those who spent eight hours or more sitting, compared to those who sit four hours or less, had a 52% greater risk of dying. After dinner tends to be a sedentary time for many, which is why incorporating walking may provide a positive impact on your health.
The Bottom Line
While there is some research to support walking after dinner, ultimately the best time to walk is whenever it fits into your schedule. The key is to get moving and reduce your time sitting each day. This week be observant at how many consecutive hours you move. Then set goals to increase it if desired. And don’t forget to log your activity in your Lose It! app!
Edited by: Anna Smith, MS, RDN, LDN
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