Going for a post-meal walk had a viral moment when author and TV host Mairlyn Smith introduced us (and over 14 million people) to the idea of a daily “fart walk”.
In a video posted to her Instagram, Smith, self-proclaimed “queen of fiber”, shared that going for a walk after a meal (what she calls a “fart walk”) helps her stabilize blood sugar and ultimately age better. Not only did her enthusiastic endorsement of this after-dinner activity inspire people all over to do the same, but the science also backs her up! Read on to learn why you should join the post-meal walking club.
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You Can Stop Bloating
That gassy, bloated feeling you have after a meal is known as the gastrocolic reflex. As Dr. Matthew Kampert, a sport and exercise medicine physician at the Cleveland Clinic, breaks it down: “Whenever you put things in your mouth and you eat and you swallow, it stimulates your gut to move things forward. So it makes room for the food that you’re eating. Any time you’re exercising―specifically walking―you use some of your muscles called hip flexors, specifically PSOAS muscle. The colon sits right over top of those muscles, they gently massage the colon.” This means your post-meal walk will help you digest your meal better and release discomfort!
All it Takes is 5 Minutes
You don’t need a strenuous post-meal hike to get the benefits. A 2022 study published in Sports Medicine found that going on a leisurely 2-5 minute walk after any meal helped participants’ blood sugar levels rise and fall more gradually, and their insulin levels were more stable than either standing or sitting. Jessie Inchauspé, author of the book Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar says, “Your muscles will soak up some of that excess glucose … You still had the same meal, but the impact on your body will be lessened.” This can help reduce your risk of developing type 2 diabetes.
Movement Living Tip: Set a timer on your phone or choose a song that’s around 5 minutes long to listen to while you walk. This will help you get into the habit!
Don’t Wait!
You might have grown up thinking that any physical activity after a meal will actually hurt your digestion or give you a stomach ache. Don’t worry, that one was scientifically debunked back in 2011! In fact, studies show you gain the most health benefits from going for a walk 15-60 minutes after your meal. Have your walking shoes ready by the door and build a healthy habit that will serve you as you age.
The next time you find yourself feeling sluggish or overly full after a hearty lunch or dinner, take a page out of Mairlyn Smith’s book and head out for a post-meal walk. Your body (and your digestive system) will thank you!
