3 health-boosting reasons to try a fart walk

It’s a tradition practiced in many cultures. The Italians call it “passeggiata,” Germans call it “verdauungsspaziergang” and Ayurvedic medicine calls it “shatapavali.” In the U.S., you may have heard the phrases “twilight stroll,” “digestive walk” or even the slightly crude “fart walk.” They are all names for a short walk after eating, specifically dinner.

A short 10 to 15-minute walk may seem hardly worth it to some, but research shows this tradition has big health benefits.

Benefits of a post-meal walk:

Improves digestion

Movement after eating also gets things moving in your digestive tract. Walking stimulates gentle contractions and helps food move more easily through the digestive system. This helps release gas buildup and reduce bloating, which can help prevent constipation and heartburn.

Reduces blood sugar

Your blood sugar typically rises for up to two hours after eating due to the digestion and absorption of food into glucose. When you move, your muscles use glucose for energy, reducing the amount of glucose in the bloodstream. It is better to burn glucose through movement than to store it, which is why post-meal walks are recommended.

Distracts from stressors

Connecting with others is a great stress-busting technique. An after-dinner stroll is a great way to connect with family and neighbors. As an added bonus, movement helps reduce stress by triggering the release of endorphins and regulating stress hormones, like cortisol. Movement is also a great distraction from your daily stressors.

Make the most of your post-meal walk

Instead of gravitating to the couch after a meal, put on comfy shoes and walk out the door. Follow these tips to make the most of your post-meal walk:

• Begin your after-dinner walk within 30 minutes of finishing your meal.
• Start with a 5-minute walk and gradually increase the time.
• Go longer than 15 minutes for even bigger health benefits.
• Be as consistent as possible to gain the most benefit.
• Get moving indoors. If the weather isn’t cooperating, consider walking around your home, dancing to music, finding a short fitness video online or marching in front of the television.
• Short walks are beneficial after every meal. If it works with your schedule, walk after other main meals, too.

Whatever you decide to call the after-dinner stroll, embracing the simple ritual will not only help you get extra daily steps in but also improve how you feel after eating.

Heather Klug is a registered dietitian at Aurora Health Care.

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