THE 10-MINUTE POST-MEAL WALK: BETTER DIGESTION, HEART HEALTH AND LONGEVITY

The 10 Minute Post Meal Walk

• After each meal in your day include a brisk 10 minute walk

• You can grab a friend or go by yourself

• Learned from Stan Efferding

Why?

“Movement is Medicine.” “A Body in Motion Stays in Motion.” I am sure you have heard all of these phrases at some point in your life. Studies have proven this to be true and even more studies are proving the health benefits of simply just walking. The best part about this extraordinary micro-habit is that anyone can participate. You do not need a gym membership, a special pair of shoes, or a fancy scenery. You just need to stand up and get moving.

When we walk we increase our blood flow throughout the body and increased blood flow has been shown to reduce the risk of Cardiovascular Disease. Studies have also shown that a simple walk can have profound effects on health markers across the board such as:

• Increased HDL

• Decreased LDL

• Improve Insulin Sensitivity

• Decreased Systemic Inflammation

• Decreased risk of Hypertension

• Decreased risk of Diabetes

• Decreased risk of Hypercholesterolemia

A walk outdoors also has a major impact on our brain health as well. When we walk outside we increase in our Vitamin D levels by absorbing the rays of the sun. Along with sun exposure we also gain benefits from nature’s beauty. It has been shown that the colors and scenery of nature can increase the brain’s neurotransmitters responsible for energy, focus and happiness, decrease anxiety and decrease symptoms of depression.

How?

Very simply, just get up and walk. Start with a brisk 10 minute walk after each meal you have during the day. This will have the added benefit of improving digestion of your meal.

One rule of thumb is that consistency is more important than intensity and frequency is more important than quantity. That means brief, low effort walks more frequently has the most sustainable benefit. Studies have shown that equivalent doses of running and walking, with equal caloric expenditure, produced the same reductions in health risks.

References:

Morris JN. Hardman AE. Walking to Health. Sports Medicine Auckland N.Z. 1997;24(2):96

Williams PT, Thompson PD. Walking vs running for hypertension, cholesterol, & diabetes risk reduction. Arteriosclerosis, thrombosis, and vascular biology

Wojtys EM. Keep on Walking. Sports Health

Robertson R. Robertson A. Jepson R. Maxwell M. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Databases of Abstracts of Review of Effects. 2012