Walking is a simple and effective way to stay healthy and fit. It’s easy to do, gentle on the body, and suitable for all age groups. But to get the most out of walking, the timing can make a difference. Some people prefer walking on an empty stomach to help burn fat, while others find walking after a meal helps with digestion and blood sugar control. Both approaches have their health benefits. Choosing the right time to walk depends on your personal fitness goals, energy levels, and how your body responds to walking before or after eating.
Find out the best time to walk is it better on an empty stomach or after a meal
The choice between walking on an empty stomach or after a meal depends on your personal health goals, physical condition, and lifestyle.
- For fat loss: If your primary goal is to burn fat, walking on an empty stomach can be slightly more effective due to increased fat oxidation. However, the difference is modest and should be balanced with how you feel during exercise.
- For blood sugar control: Walking after meals is better for controlling blood sugar levels, particularly if you have diabetes or prediabetes.
- For digestion and comfort: Post-meal walks can ease digestion and prevent feelings of sluggishness or bloating.
- For energy and performance: Some people feel more energetic and can walk longer or faster after eating, while others prefer the lightness of an empty stomach.
Walking on an empty stomach: Benefits and risks
- Boosts fat burning: When you walk without eating first, your body may use stored fat as a primary energy source. This can enhance fat loss and support weight management, making empty stomach walks popular among those aiming to reduce body fat.
- Improves insulin sensitivity: Fasted walking can improve insulin sensitivity, which helps regulate blood sugar levels and may lower the risk of type 2 diabetes.
- Enhances mental clarity: Many people report increased mental alertness and focus during fasted walks, possibly due to hormonal changes that occur during fasting.
- Convenience: For some, walking first thing in the morning fits easily into their schedule and jumpstarts their metabolism for the day.
Considerations
- If you have low blood sugar or feel dizzy, it’s best to eat something light before walking.
- Fasted walking might not be ideal for intense workouts or long durations as it could lead to fatigue.
How walking after meals aids digestion and regulates blood sugar
- Aids digestion: Walking post-meal helps stimulate digestion by increasing blood flow to the stomach and intestines, which can reduce bloating and indigestion.
- Regulates blood sugar: Light physical activity after eating helps lower blood sugar spikes, especially beneficial for people with diabetes or insulin resistance.
- Promotes heart health: Post-meal walks may reduce the risk of heart disease by improving blood lipid levels and reducing oxidative stress.
- Improves metabolism: Walking after meals encourages calorie burning and can contribute to weight management.
Considerations
- Avoid vigorous exercise immediately after eating, as it may cause discomfort or cramps.
- A gentle, relaxed pace is best to gain the benefits without straining your body.
Also read | When is the best time to go for a walk? Know the health benefits of walking in the morning or evening
