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(Estimated read time: 2 minutes)

Just 10 minutes of walking after eating can stabilize blood sugar, boost digestion, and improve energy.

Looks like going for a “fart walk” may actually be backed by science.

Let’s get into it.

1. Balances Blood Sugar:

A short post-meal walk helps your muscles soak up glucose from your bloodstream, especially helpful after carb-heavy meals.

This stops the big energy crash after eating, a more stable mood, and even reduces fat storage.

2. Boosts Digestion:

Gentle movement stimulates digestion by activating peristalsis (the contractions that move food through your gut).

This can reduce the bloating and discomfort you feel after a meal.

(From experience, this doesn’t work after a Chinese, still working on that one.)

3. Aids Fat Loss & Metabolism:

Lower insulin spikes = better fat metabolism.

Plus, regular low-intensity walking boosts NEAT (non-exercise activity thermogenesis), which is often where most fat loss comes from.

As someone who once lost 20kg, I can say walking is the absolute goat for fat loss.

Burns away at your fat storage and doesn’t make you hungry.

The key!

🔹 The 3-10-30 Rule

3 minutes if you're short on time (even around the house)

10 minutes is ideal (around the block, office car park, or hallway loops)

30 minutes if you’re turning it into your main daily movement

🤔 When to do it?

Ideally, walk within 15–45 minutes after eating — when your body’s digesting and glucose is rising.

I love this habit, a wee walk after your dinner, and you feel so much better.

So simple and effective.

Below, I have linked all the studies and papers I have researched for the information in this article.

If you’re interested in science, check them out! 👇

“Meta‑Analysis: Post‑Meal Exercise Reduces Glycemic Excursions” – Sports Med., 2023 (LINK)

“30‑Min Brisk Walk After Meal Lowers Glucose in Healthy Adults” – MDPI Nutrients, 2022 (LINK)

“Three 15‑Min Post‑Meal Walks ≈ One 45‑Min Walk” – PMC, 2013 (LINK)

“10‑Min Post‑Meal Walks Beat One 30‑Min Daily Walk in Type 2 Diabetes” – Diabetologia, 2016 (LINK)

That’s all for this week! Any questions?

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See you next week,

Hugo.