After you’ve cleared the final dinner dishes, it’s easy to plop down on the couch to decompress. But health experts say you should adopt a different habit instead: taking a walk. An easy stroll (just 10-20 minutes) can make a big difference in how your body regulates blood sugar, digests food, and even in your overall mental health.
To help us understand why a post-dinner walk is so effective, we chatted with two medical professionals. Here’s why the simple habit is a worthy spot in your routine.
Meet the Expert
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Dr. Simon Faynboym, psychiatrist and medical director at Neuro Wellness Spa
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Dr. Colin Robertson, sports and nutrition scientist, PhD in exercise physiology, and chief product officer for health company Zinzino
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Helps Control Blood Sugar
Both of our experts agree: A walk after dinner is one of the easiest ways to help your body manage blood sugar levels. As explained by Dr. Colin Robertson, sports and nutrition scientist, PhD in exercise physiology, and chief product officer for health company Zinzino, your body processes nutrients about two to three hours after eating (which he refers to as the post-prandial period).
“Rather than letting this metabolic load settle passively, a gentle walk recruits the largest glucose-hungry tissue in the body: skeletal muscle,” says Robertson. “The effect is immediate and measurable: lower peaks in blood glucose, reduced insulin demand, and a smoother return to baseline.”
Even walking at a low intensity can help contract the muscle fibers to draw glucose out of the blood, he adds. “Over time, these repeated ‘micro-interventions’ build a more insulin-sensitive physiology.”
Supports Better Digestion
Always feel a bit sluggish and bloated after dinner? An easy walk might be the cure. “Walking improves gastric motility and stimulates the parasympathetic nervous system, promoting better digestion and reducing symptoms such as reflux, bloating, stomach cramps, and delayed gastric emptying,” says Dr. Simon Faynboym, psychiatrist and medical director at Neuro Wellness Spa
If you have known digestive issues (think acid reflux), an evening walk can be especially valuable. “Walking enhances gastric motility and reduces the likelihood of reflux episodes,” Robertson adds, “making it a simple behavioral adjunct to dietary strategies.”
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Improves Cardiovascular and Metabolic Health Over Time
Besides delivering immediate impact (à la improved digestion), a post-dinner walk can be a long-term tool to improve cardiovascular function. Specifically, it can “reduce oxidative stress on blood vessels over time,” Faynboym says. This essentially means walking can help lower the wear and tear on blood vessels and reduce inflammation.
Although a quick walk isn’t on the same level as a cardio workout, it can still help with better blood flow. Robertson explains that your heart pumps stronger and your body is able to process nutrients better with regular walks.
Additionally, since your muscles are active during a walk, they tend to soak up more glucose and fatty acids, which leaves less to be turned into body fat. Translation? Your muscles use more of the food you eat as energy rather than storing it.
Boosts Mental Health and Reduces Stress
Your body isn’t the only thing that benefits from a walk; your mind does, too. “Low intensity movement increases brain blood flow and modulates neurotransmitters such as serotonin, dopamine, norepinephrine, and other endorphins,” says Faynboym. “This can lead to a reduction in stress levels and irritability, as well as better mood and sleep regulation.”
If you’re someone who often feels tense or restless come evening, a post-dinner walk is an easy way to clear your head and calm your nervous system.
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