After dinner in many Italian towns, the streets fill up with families strolling along and pausing to chat with their neighbors before heading home. The walk is not brisk or performance-driven. No one is closing rings or logging steps. It is simply a built-in way to shift from day to night, with some added socializing.
This tradition, known as passeggiata, has some real, meaningful health benefits. While we often treat movement as something to optimize, this tradition reframes it as something to enjoy. We asked several health and wellness experts to explain why this pastime works and how to incorporate it into your evening routine without pressure or rigid expectations.
Meet the Experts
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Gbolahan Okubadejo, MD, FAAOS, spinal and orthopedic surgeon based in New York City
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Mikel Daniels, DPM, board-certified podiatrist and chief medical officer at WeTreatFeet Podiatry
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What Is Passeggiata?
That familiar post-meal, post-work restlessness is exactly what this ritual addresses. “Passeggiata is an Italian tradition of leisurely walking after dinner,” says Gbolahan Okubadejo, MD, FAAOS, spinal and orthopedic surgeon based in New York City. “They stroll through town or along a beachfront promenade. It’s communal, slow-paced, and intentionally not a workout.”
According to Dr. Okubadejo, this kind of light movement is particularly beneficial for your body, since gentle walking helps maintain spinal mobility and supports circulation to your muscles and joints. But what seems like low-intensity exercise at first glance can have deeper ripple effects. “Passeggiata is one of those simple ideas that sounds almost too small to matter,” says Mikel Daniels, DPM, board-certified podiatrist and chief medical officer at WeTreatFeet Podiatry. “Patients have been telling me about this practice for years. What I have learned is that when people actually do it, their bodies and minds tell a different story.”
There is a social component to passeggiata that enhances its physical benefits, helping people see and be seen, talk, move a bit, and transition out of the day. “Historically, it grew out of the old ‘corso,’ the main street in Roman and later Italian towns, where people paraded, socialized, and showed off their best clothes,” Dr. Daniels explains. “So yes, it is walking, but wrapped in ritual, community, and a sense of what is done to close out a day.”
How It Helps You Wind Down
Much of the impact comes from the built-in pause between dinner and the rest of your night. “In terms of slowing down after dinner, I think the power of passeggiata is that it forces a change in behavior,” Dr. Daniels says. “You push back from the table, step outside, and your mind and body get a very clear message: It is now time for the eating part of the day to be over.” That behavioral reset can make it easier to shift into your evening routine. Here are a few specific ways a slow walk helps you settle in for the night.
Slows Down Your Nervous System
On a neurological level, walking can calm your mind. “Many patients tell me the walk becomes a buffer between work stress, screens, and sleep. A few describe it as their off switch,” Dr. Daniels says. “They improve communication with their spouse or kids, notice the weather, see neighbors, or sometimes walk alone and let their brain cool off. That gentle, almost automatic movement seems to quiet the nervous system.”
Releases Physical Tension
One of the most immediate effects of a slow evening walk is how your body feels after it. “A gentle stroll tells your body it’s time to come out of whatever stressful gear you’ve been living in all day,” Dr. Okubadejo says. “Slow, steady movement eases muscles that tighten when you sit all day and releases tension throughout your spine, shoulders, and hips. Just that act can make you feel more relaxed and present.”
Eases Digestion
That same gentle movement also supports what is happening internally after your largest meal of the day. “From a medical standpoint, what my patients describe lines up very closely with the research done on walking after meals,” Dr. Daniels says. “A short walk of about 10 to 15 minutes after eating helps digestion. It decreases that heavy, bloated feeling and supports gut motility.” Feeling physically lighter makes it easier to relax.
Regulates Blood Sugar
Your metabolic health might also benefit from a daily passeggiata. “A stroll as short as 10 minutes can lower post-meal blood sugar, and studies suggest it might be more effective than doing the same amount of walking later in the day,” Dr. Daniels says. “Over time, repeated day after day, that modest habit contributes to better metabolic health, better sleep, and less nighttime reflux and heartburn.” When your body is not battling blood sugar spikes, dips, or discomfort, it becomes easier to fully settle down.
Simple Ways to Make a Daily Passeggiata Fun
“The most important thing to remember about passeggiata is that it should be pleasant, social, and stress-free,” Dr. Okubadejo says. Here’s how to get there.
Walk With a Companion
First, pick a companion you like walking with. “Talking will slow your pace and keep your back from tightening up,” Dr. Okubadejo explains. “It will also help you view your walks as a chance to connect, not as a form of exercise.” Don’t be afraid to get creative with it. One of Dr. Daniels’ patients does a “treasure walk” with her grandkids after dinner, where they count dogs, pumpkins, or holiday lights, depending on the season. If you have no one to walk with, Dr. Daniels recommends “phone-a-friend walks” after dinner, where you call a loved one to chat about fun, light-hearted topics while you walk.
Choose Your Route Wisely
Pick a route you look forward to, not just one to get your steps in. “Walking through the trees down a quiet street, by water, or through your favorite neighborhood will automatically lend itself to a smooth, upright gait that doesn’t jar your spine or joints,” Dr. Okubadejo says. If the weather isn’t cooperating, Dr. Daniels suggests a walk inside a mall. You could also visit museums, public gardens, or other indoor markets.
Keep It Brief
You don’t need to be the champion of after-dinner walks; keep it brief and informal so it feels enjoyable and natural. “Ten to 15 minutes can be enough time to open up the back and hips,” Dr. Okubadejo says. “If you know you can bail after a few minutes, it takes away the mental ‘obligation’ factor.” Dr. Daniels recommends a two- to three-song playlist so you don’t need to check your watch. When the playlist is over, so is the walk.
Listen to Your Body
It is also important to tailor your walk to your body. “From my foot specialist side, I do add one practical note: if someone has foot pain, neuropathy, or a history of ulcers, we have to adapt the passeggiata,” Dr. Daniels says. “Sometimes that means five minutes instead of 15 to start, very supportive shoes, smooth surfaces, and proper footgear.” Remember, the goal is a relaxed, repeatable experience.
Read the original article on Real Simple