Walking is frequently praised as one of the most straightforward yet efficient types of exercise.  A daily walk can improve your health in several ways, including weight management, metabolism, and general well-being.  Is it better to walk after eating or on an empty stomach?  Both strategies, according to the experts, have special benefits and are appropriate for certain health objectives. 

The Case for Walking on an Empty Stomach
According to Dr. Gaurav Jain, Senior Consultant, Internal Medicine at Dharamshila Narayana Super speciality Hospital, individuals who are trying to lose weight frequently like to go for morning walks without eating.  "Your body uses stored fat for energy because it hasn't had any food recently, which is good for people trying to lose weight," he explains.  Additionally, an early morning walk might assist boost alertness, accelerate metabolism, and foster mental clarity for the day. 

This opinion is supported by Dr. Manjusha Agarwal, Senior Consultant, Internal Medicine at Gleneagles Hospital Parel, Mumbai.  Walking on an empty stomach helps increase metabolism and burn fat that has been stored, especially in the morning.  For people who want to lose a few pounds, this is especially beneficial, she explains.
 
Both experts warn that not everyone is a good candidate for fasted walks, though.  Be cautious if you have diabetes, low blood sugar, or feel lightheaded when you don't eat.  "Not everyone is a good candidate to walk on an empty stomach," Dr. Jain explains.  "Those who have low blood sugar or are prone to dizziness should exercise caution."

The Benefits of Post-Meal Walking
After meals, a leisurely walk may be more helpful for people who are concentrating on blood sugar regulation and digestion.  Walking after meals can help control blood sugar levels and enhance digestion, according to Dr. Jain.  "Walking for the first 20 minutes after eating is more effective because it alters your body's rhythm," he says.  "Those with diabetes benefit greatly from a gentle stroll that lasts 10 to 15 minutes because it can prevent bloating and lower the risk of blood sugar spikes after meals."

"A short walk after meals, particularly after lunch or dinner, helps with digestion and controls blood sugar spikes," Dr. Agarwal agrees.  It is thought to be beneficial for those who have digestive problems or diabetes.  She cautions against doing strenuous exercise just after eating, though, as this may cause pain or cramping.

Which One Should You Choose?
The decision to walk after eating or on an empty stomach ultimately comes down to your own health objectives and how your body reacts.  A morning walk before breakfast can be the best option if you want to increase your metabolism and burn fat.  However, a post-meal stroll can be more beneficial if blood sugar regulation or digestion are your top concerns.

"As a general rule, if you are trying to lose weight, you should take an empty stomach walk," advises Dr. Jain.  A post-meal stroll is also better if you want to control your blood sugar levels and enhance digestion.

To put it briefly, to each his own.  Depending on one's health and convenience, one can choose.  Paying attention to your body is crucial.  Don't overdo it, though.  
 
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SIBY JEYYA

22/04/2025 10:07 AM