A Short Walk Stimulates Metabolism, Controls Blood Sugar After a Meal

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meal","image":{"@type":"ImageObject","url":"https://i.insider.com/67463ce2ede4eeae3929ce91?width=1200&format=jpeg","width":1200,"height":900,"caption":"Going for a walk with your family — or to get space from your family — over the holidays has health benefits like better energy, a dietitian says."},"name":"A dietitian explains the power of a 5-minute walk after a big meal","datePublished":"2024-11-27T11:12:01Z","dateModified":"2024-11-27T19:54:38Z","description":"A short walk not only beats the post-meal grogginess, it sets you up for a healthier season by boosting energy and digestion and managing blood sugar.","keywords":"Health, Exercise, Diet, Nutrition, Fitness","articleBody":"Taking a short stroll after a meal can help you avoid the post-feast slump and set you up for healthy habits during the holidays.Walking after you eat can help increase energy, improve digestion, and control blood-sugar levels, Nicholas Fischer, a registered dietitian for MedStar Health, told Business Insider.As a seasonal tradition, a quick walk can be a great way to stay active as you enjoy richer holiday food and might otherwise be more sedentary during the colder, darker months.\"You're getting that blood pumping; you're giving your body a chance to circulate nutrients,\" Fischer said. \"If you sit on the couch all day, you're more likely to be stiff and tired whereas if you get up, your body is more ready and able to move.\"You don't have to hike for miles after Thanksgiving to get the benefits of a holiday walk.\"People can start with what they can do, a five-minute walk, and they can build on it,\" Fischer said.Research suggests that walking as little as 500 extra steps a day is linked to better heart health and lower risk of some illnesses.There's also no need to think of walking as a way to compensate for indulging, since it should feel good and not like a chore.\"People should enjoy this time, it's one meal out of the whole year,\" he said.Feeling more energized and alert 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class="image-caption headline-semibold" data-e2e-name="image-caption" > <span class="image-caption-text">Going for a walk with (or to get space from) your family over the holidays has health benefits.</span> <span class="image-source-text"> <span class="image-source headline-regular" data-e2e-name="image-source" itemprop="creditText" > Maksym Belchenko/Getty Images </span> </span> </figcaption> </span> </figure> <div class="inline-backup-paywall desktop" data-component-type="inline-backup-paywall" style="display:none"> <span class="headline-semibold subscription-msg">This story is available exclusively to Business Insider subscribers. <a href="/subscription" class="subscription-link">Become an Insider</a> and start reading now.</span> <span class="headline-regular login-prompt">Have an account? <button class="login-prompt-btn">Log in</button>.</span> </div> <div> <section class="post-content typography " data-track-content="" data-post-type="post" > <div id="piano-inline-content-wrapper" data-piano-inline-content-wrapper data-user-status="anonymous" > <div data-component-type="content-lock" data-load-strategy="exclude"> <div class="content-lock-content"> <div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-1" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-1/health" data-secvert="" data-tag="health,exercise,diet,nutrition,fitness" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-1" data-url="/5-minute-walk-after-eating-metabolism-blood-sugar-holidays-dietitian-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-1/health","region":"Desktop In Post Ad","tag":"health,exercise,diet,nutrition,fitness","template":"default","dvp_spos":"in-content-1","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-not-lazy="" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><ul class="summary-list"><li>Going for a quick walk after eating really can help improve digestion and energy, a dietitian says.</li><li>Walking helps to control blood sugar levels and circulates nutrients.</li><li>Keeping to a healthy routine can make you more likely to maintain other healthy habits, too.</li></ul><p>Taking a short stroll after a meal can help you avoid the post-feast slump and set you up for <a target="_blank" class="" href="https://www.businessinsider.com/thanksgiving-leftovers-recipes-healthy-dietitian-2023-11" data-analytics-product-module="body_link" rel="">healthy habits during the holidays</a>.</p><p>Walking after you eat can help increase energy, improve digestion, and control <a target="_blank" class="" href="https://www.businessinsider.com/glucose-monitors-over-the-counter-track-blood-sugar-health-fitness-2024-8" data-analytics-product-module="body_link" rel="">blood-sugar levels</a>, Nicholas Fischer, a registered dietitian for MedStar Health, told Business Insider.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-2" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-2/health" data-secvert="" data-tag="health,exercise,diet,nutrition,fitness" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-2" data-url="/5-minute-walk-after-eating-metabolism-blood-sugar-holidays-dietitian-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-2/health","region":"Desktop In Post Ad","tag":"health,exercise,diet,nutrition,fitness","template":"default","dvp_spos":"in-content-2","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>As a seasonal tradition, a <a target="_blank" class="" href="https://www.businessinsider.com/walking-10000-steps-for-health-not-science-based-in-marketing-2021-7" data-analytics-product-module="body_link" rel="">quick walk</a> can be a great way to stay active as you enjoy <a target="_blank" class="" href="https://www.businessinsider.com/avoid-overeating-at-thanksgiving-dinner-eat-slower-dietitian-2023-11" data-analytics-product-module="body_link" rel="">richer holiday food</a> and might otherwise be more sedentary during the colder, darker months.</p><p>"You're getting that blood pumping; you're giving your body a chance to circulate nutrients," Fischer said. "If you sit on the couch all day, you're more likely to be stiff and tired whereas if you get up, your body is more ready and able to move."</p><h2 id="bfd54dec-614e-484c-be95-a2a779b71328" data-toc-id="bfd54dec-614e-484c-be95-a2a779b71328"><strong>Even 5 minutes of walking can have major benefits</strong></h2><p>You don't have to hike for miles after Thanksgiving to get the benefits of a holiday walk.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-3" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-3/health" data-secvert="" data-tag="health,exercise,diet,nutrition,fitness" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-3" data-url="/5-minute-walk-after-eating-metabolism-blood-sugar-holidays-dietitian-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-3/health","region":"Desktop In Post Ad","tag":"health,exercise,diet,nutrition,fitness","template":"default","dvp_spos":"in-content-3","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>"People can start with what they can do, a five-minute walk, and they can build on it," Fischer said.</p><p>Research suggests that walking as little as <a target="_blank" class="" href="https://www.businessinsider.com/how-five-hundred-extra-steps-per-day-live-longer-2023-9" data-analytics-product-module="body_link" rel="">500 extra steps a day</a> is linked to better heart health and lower risk of some illnesses.</p><p>There's also no need to think of walking as a way to <a target="_blank" class="" href="https://www.businessinsider.com/how-to-get-diet-back-on-track-after-holiday-feast-2020-11" data-analytics-product-module="body_link" rel="">compensate for indulging</a>, since it should feel good and not like a chore.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label headline-regular only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-4" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="health,exercise,diet,nutrition,fitness" data-authors="gabby-landsverk" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-4" data-url="/5-minute-walk-after-eating-metabolism-blood-sugar-holidays-dietitian-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"health,exercise,diet,nutrition,fitness","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>"People should enjoy this time, it's one meal out of the whole year," he said.</p><p>Feeling more energized and alert after a walk is a great incentive to keep moving throughout the season, which can make it easier to stick to other healthy habits without waiting for New Year's resolutions.</p><p>"If people have a consistent walking routine or habit, they likely have other healthy habits that have a compounding interest effect," Fischer said.</p> </div> </div> </div> </section> </div> <section class="post-content-more"> <section class="dad-related-posts-component at-post-bottom related-posts" data-component-type="dad-related-posts" data-delay-third-party-scripts="true" data-size="3" data-container-index="" data-included-verticals="health" data-placement="post-bottom" data-excluded-verticals="bi-video" data-root-margin="250px 0px" data-track-view="{"element_name":"end_of_article_recirc","product_field":"bi_value_unassigned"}" > <div class="content-recommendations-title-container"> <h2 class="content-recommendations-title headline-semibold ignore-typography "> Read next </h2> </div> <div class="dad-related-posts-container content-recommendations-container"></div> </section> </section> <section class="category-wrapper headline-regular" 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