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.