October 16, 2025 | 11:55 pm
TEMPO.CO, Jakarta - Walking offers many health benefits and can help prevent certain diseases. No need for luxurious equipment, walking can easily be incorporated into daily routines, including after meals.
As reported by Healthline, walking can help burn calories, strengthen the heart, lower blood sugar, relieve joint pain, and even improve immune function. Additionally, walking can also increase energy and improve mental health.
The Benefits of Walking After Meals
Neurologist Dr. Sudhir Kumar stated that for individuals with diabetes or prediabetes, making a habit of walking can significantly decrease post-meal glucose levels and even lower HbA1c over time. However, the appropriate time for walking is not immediately after meals.
"Walking immediately after finishing a meal (within 0–5 min) is still beneficial, but some people may feel discomfort or bloating, especially after a heavy meal," said the doctor known as hyderabaddoctor, as cited from Times of India.
Kumar explained that walking can be done 10-15 minutes after meals. "This timing coincides with the period when blood glucose levels begin to rise as the meal is being digested and glucose is entering the bloodstream," he said.
He added that light to moderate walking for 10-20 minutes (at a speed of 3-4 kilometers per hour) is usually sufficient to mitigate glucose spikes. If done for a longer period, up to 30 minutes, it can provide additional benefits, especially after consuming carbohydrate-rich foods.
Mistakes Made When Walking
Walking is one of the simplest forms of exercise. However, some common mistakes can actually negate its benefits. For example, walking too slowly or without a goal will not adequately increase the heart rate to improve fitness or burn calories. While leisurely walking is fine, adding a little speed or swinging the arms will make a difference.
Ignoring body posture can cause tension in the neck, back, or shoulders. Starting with standing tall, engaging core muscles, and swinging arms naturally. Another mistake is neglecting consistency. Walking occasionally will not be very helpful, so make it a regular habit, even if it's just 15 minutes a day. Additionally, wearing improper footwear can cause pain or injury.
Walking the same route all the time can be boring and deplete energy. Instead, try different paths, tracks, or small inclines to challenge the body. Lastly, not paying attention to signs of dehydration. Especially in hot weather, it's important to monitor fluid needs.
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