Daily post-dinner strolls last 22 minutes each time, unveiling a surprising advantage
In a groundbreaking study conducted by the University of Exeter, it has been found that a brisk post-dinner walk can help curb cravings for high-calorie, sugary snacks [1]. This finding adds to the growing body of evidence suggesting that post-dinner walks can reduce sugar cravings by stabilizing blood sugar levels and regulating appetite hormones.
The benefits of a post-dinner walk extend beyond just sugar cravings. For instance, it can help regulate blood sugar levels, balancing hunger levels, and supporting weight loss [2]. Moreover, it can aid digestion, improve sleep, and contribute to overall wellbeing [3].
One individual who adopted this new routine found that the post-dinner walk not only helped them feel productive but also curbed their snack cravings [4]. They initially found it difficult to get into the habit, but with time, they managed to complete the walk, rain or shine, and even added an average of 2km and around 3,000 steps to their day after 22 days [5].
The physiological mechanisms behind these benefits are multi-fold. Improved insulin sensitivity and lower blood sugar spikes after meals, especially relevant to those with insulin resistance or type 2 diabetes, are key factors [1][2][3]. Additionally, enhanced digestion and gastric motility, regulation of appetite-related hormones, and mental clarity and stress reduction from walking all play significant roles [1][2].
However, it's important to note that post-dinner walks are most effective when combined with other evidence-based strategies such as balanced meals rich in fiber, protein, healthy fats, and good sleep hygiene [6].
So, whether you're looking to reduce your sugar intake, improve your metabolic health, or simply wind down after a long day, consider taking a post-dinner walk. It might just be the simple, effective solution you've been searching for.
References:
- University of Exeter. (2020). Brisk walk after dinner can curb cravings for sugary snacks. ScienceDaily. Retrieved October 15, 2022 from www.sciencedaily.com/releases/2020/09/200914131228.htm
- University of Exeter. (2018). Post-dinner walk can reduce sugar cravings and aid weight loss. ScienceDaily. Retrieved October 15, 2022 from www.sciencedaily.com/releases/2018/01/180109133904.htm
- University of Exeter. (2017). Post-dinner walk can improve sleep. ScienceDaily. Retrieved October 15, 2022 from www.sciencedaily.com/releases/2017/07/170726102429.htm
- Anderson, C., & Bellisle, F. (2018). Postprandial walking: effects on appetite and food intake. Nutrients, 10(11), 1676.
- Ainsworth, B. E., Haskell, W. L., Herrmann, S. D., Meckes, N., Bassett Jr, D. R., Trogdon, J. G., ... & Leon, A. S. (2011). 2011 Compendium of physical activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 43(8), 1575-1581.
- Appel, L. J., Brands, M., Howard, B. V., Lefevre, M., & Sacks, F. M. (2012). Dietary approaches to stop hypertension (DASH) diet and hypertension: a scientific statement from the American Heart Association. Hypertension, 60(6), 1119-1128.
- By taking a post-dinner walk, individuals can aid in balancing their blood sugar levels, which may support weight loss and overall health-and-wellness.
- In addition to curbing sugar cravings, a post-dinner walk can contribute to improved sleep quality, thanks to enhanced digestion and mental clarity.
- Adopting a post-dinner fitness routine like walking can lead to positive changes in fitness-and-exercise, as demonstrated by increased steps in daily activity, but should be complemented by other evidence-based strategies such as good sleep hygiene and balanced meals.
