Many
people consider regular long hours of brisk walking to be an extremely
beneficial physical activity. It is because the activity stimulates better
metabolism rate that in turn contributes to weight loss. But what is the best
and most appropriate time to walk? Is it before eating or after taking meals?
Walking before a meal: What studies say about it?
Fitness
experts opine that going for a brisk walk for half an hour before your
breakfast or lunch is beneficial. The reason behind is completely scientific.
Walking briskly in fasting state for 30 minutes every day triggers 30% more
burning of fat than fast-paced walking after eating.
Fast-paced
walking before breakfast or lunch also lowers the chances of your food getting
converted into fat as the food you intake is utilized by the body for energy.
The activity amplifies the metabolism that helps in the burning of calories
from the body.
Another
reason that makes walking before breakfast or lunch a beneficial option is that
it reduces appetite and cravings for food frequently because of elevation in
body temperature. Thus, if you are looking to melt your fat, then walking
before a meal is a good option.
According
to a study conducted in 2006 and published in Applied Physiology, Nutrition,
and Metabolism, people who walked briskly in an empty stomach or without eating
food burned more fat and melted more calories.
Another
study that was published in the year of 2015 in the International Journal of
General Medicine, backed walking prior to eating as beneficial to health and
reiterated that brisk walking in a fasting state helps in quick burning of fat.
Walking after a meal: What research says about it?
Walking
after consuming food is a good option only if you have taken your meal in
little to moderate quantities. It will help you to enhance your metabolism,
burn calories and boost cardiovascular health.
Researchers
recommend a brief post-meal walk spanning for 15 minutes as ideal for improving
digestion and blood sugar levels. But, fitness freaks and health-conscious
people must ensure they consume food in low or moderate amounts and then opt
for walking.
Fast-paced
walking after consuming a heavy meal is not recommended. It is because you are
trying to digest a large volume of food and walking briskly simultaneously.
This causes the blood supply to overload that compels the heart to beat two
times more than its normal rate. It also leads to other problems such as acid
reflux and stomach upset. So, you must leave a gap of at least 45 minutes
between walking and big meals.
In
one experiment performed, it was demonstrated that post-meal brisk walking
helped an individual to lose 3 kg. It was achieved without performing any other
exercises and practicing positive lifestyle habits such as abstaining from
alcohol consumption.
How walking after eating is beneficial to health?
Studies
show that brisk walking post-evening meal can do wonders when it comes to
dealing with Insomnia or chronic sleeplessness. People who complain of chronic
sleep deprivation will find brisk walking after intaking evening meal to be
extremely beneficial.
The
reason behind it is that while you indulge in fast-paced walking, chemicals are
released into your body that encourages sleep and supports better metabolism
rate with sugar getting burned for energy.
After
walking, you should constantly strive to replenish the fluids lost from your
body and stay hydrated. You can prevent burnout after long walks with sports
drinks, protein snacks, and consuming lots of fruits that are rich in fiber and
electrolytes.
To
conclude, planning a walk before a meal is the best way to reap maximum
benefits from it. However, a leisurely post-meal walk is not a bad idea if you
are suffering from issues like bloating and Insomnia. But it should be
undertaken after 45 minutes to 1 hour of taking food.
