Why a 10-Minute Walk After Meals Can Improve Your Health, Says AIIMS-Trained Doctor

Walking is one of the simplest exercises in the world. It does not need a gym, equipment, or money. Many studies have shown that walking keeps the body healthy and supports long-term fitness. Recently, Dr. Saurabh Sethi, a board-certified gastroenterologist trained at AIIMS, Harvard, and Stanford, shared why walking for just 10 minutes after meals can create major changes inside the body. His explanation has become popular because the habit is easy, natural, and effective for people of all ages.

Dr. Sethi explained that the body works hard after a meal. The stomach digests food, glucose enters the bloodstream, and hormones are released. A short post-meal walk supports this process and helps the body handle the meal in a healthier way. He said that a person should walk for about 10 to 12 minutes after eating. It does not have to be fast. A normal slow-to-brisk walk is enough to create benefits.

One major benefit of this habit is lower blood sugar levels. When a person sits or lies down after eating, sugar enters the blood very quickly. However, when the body is moving, glucose enters the muscles slowly and steadily. Dr. Sethi said this can reduce sugar spikes by up to 30 percent. This also means that the body releases less insulin and feels more stable. People may experience fewer energy crashes, less inflammation, and better daily energy levels. Many medical studies have confirmed that post-meal walks can be as effective as some medicines in improving glucose control.

The doctor also explained that short walks improve insulin sensitivity. When muscles move, they pull sugar out of the bloodstream without needing as much insulin. This makes the whole body more “metabolically awake,” which helps people who struggle with diabetes or are at risk of developing it. Good insulin response also protects long-term heart and metabolic health.

Digestion also becomes better when a person walks after meals. The movement stimulates the digestive tract and activates the vagus nerve, which supports healthy movement of food through the stomach and intestines. People may notice less heaviness, less constipation, and smoother digestion. The simple act of moving can fix slow digestion because the body works better when it is not still.

Many people suffer from bloating after food. Gas may stay trapped when digestion is slow. A short walk helps the body release gas and prevent discomfort. Dr. Sethi said this is especially helpful for people with conditions like irritable bowel syndrome or slow transit digestion. Instead of relying on medication, many people can feel relief just by taking a light stroll.

Post-meal walks can also reduce acid reflux. Reflux is more common when a person lies down or sits still after eating. Food stays in the stomach longer, causing acid to rise. Walking keeps food moving downward and reduces the chance of heartburn. Dr. Sethi said that even 10 minutes of movement after dinner can make a noticeable difference.

Another benefit he mentioned is improved triglyceride levels. Triglycerides go up in the blood after meals, especially if the food contains fats. Walking helps the body process these fats faster, which lowers long-term risks related to heart disease, fatty liver, inflammation, and obesity. Dr. Sethi described this habit as a “micro-exercise with macro impact,” meaning a small effort with a large result.

Regular post-meal walking can also improve sleep. When sugar remains stable and reflux stays low, the body rests better. People may fall asleep faster, stay asleep longer, and wake up with more energy. A relaxed digestive system improves hormones, appetite, mood, and decision-making the next day. This is especially helpful for people who eat dinner late or have trouble sleeping.

Dr. Sethi advised that the best time to walk is after lunch or dinner, but it can be after any large meal. Consistency is more important than speed or intensity. Even a slow walk taken daily has powerful results. Many people make the mistake of thinking health improvement needs heavy workouts or strict routines, but this simple habit proves that even a small daily change can transform overall well-being.

However, the information shared is for public learning and should not replace medical advice. People with serious conditions should speak to their doctor before changing their lifestyle or exercise routine. Still, for most individuals, a 10-minute walk after eating is a harmless and highly beneficial habit that supports digestion, heart health, sleep, metabolism, and overall body function.