I walked 22 minutes after dinner every day and it had this one surprising benefit
Is it worth adding a short walk after dinner to your routine? I put it to the test
Research has shown that walking after a meal helps regulate our blood sugar levels, reduce sugar spikes and balance hunger levels, which can support weight loss if that's your goal.
But that's not all. A post-dinner walk can also aid with digestion, improve sleep and aid in overall wellbeing. With all these benefits, I decided to give it a go.
I set myself a challenge of walking for 22 minutes after dinner every day for 22 days and what I discovered surprised me. Here's what happened.
It was hard to get into a habit
The first few days were hard. I usually like to switch off after dinner, reaching for a piece of fruit, then a yogurt and maybe even a square (or two) of dark chocolate.
My new routine involved getting my sneakers on and getting out the door straight after my evening meal. I told myself I could then decide whether to have the snacks after my walk, but surprisingly, I never did.
It reduced my sugar cravings
After 22 days, I couldn’t believe how my post-dinner snack cravings had diminished. I returned from every walk looking forward to a herbal tea rather than a sugary treat, which helped me ease into my evening wind down.
My experience is shared by others, too. A study conducted by the University of Exeter showed that a brisk walk can curb cravings for high-calorie, sugary snacks.
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It helped me hit my step goals and feel productive
In just 22 minutes, I managed to add an average of 2km and around 3,000 steps to my day. This took the pressure off my fitness goals, knowing that even if I hadn't moved much during my workday, it was OK. Rain or shine, I was going to hit the streets after dinner.
I also used the time to complete chores, like posting a letter or picking up groceries. Adding purpose to my walk, made it easier to stick to the challenge. I could then come home and relax into the evening knowing I'd been active and productive.
Lucy Miller is a Journalist, Level 3 Personal Trainer, Nutritional Advisor and Children’s Fitness Specialist. She holds fitness qualifications from NASM Training and Premier Training International and has been a fitness journalist and model for over 20 years.
Since going freelance in 2014, Lucy left Men’s Fitness Magazine to write for an abundance of top consumer titles such as Women’s Health, Women’s Fitness, Glamour, Top Sante, The Guardian and Runners World. She’s also extremely passionate when it comes to educating others about health and physical activity and loves inspiring and working with children and adults to help make fitness fun, sustainable and accessible.
In her spare time, Lucy is ever the sportswoman. Once a national gymnast, having won three national titles, she has also run a handful of marathons around the world and loves to test her physical and metal side with regular running and gym sessions, not to mention ballet, bootcamp, boxing and TRX.
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