While walking is often touted as a way older adults can support cardiovascular health and mobility, many in-the-know pros spotlight the post-meal perks of this low-impact exercise format. Gentle movement after eating can support digestion, help stabilize blood sugar and help you feel more energy after meals.

The Overall Benefits of Walking for Older Adults

Before we dig into the benefits of walking after a meal, let's look at why it's good for older adults to get their step counts up in general.

• It's great exercise. Walking is a simple, low-impact way to get your body moving and increase your heart rate. This low-impact form of cardio can help improve circulation and strengthen your muscles.
• It supports healthier bones and joints. Gentle movement can help keep your joints flexible and help reduce stiffness that can come from sitting still. Walking regularly can also encourage better bone health.
• It may help protect cognitive function. Some studies suggest that walking often can increase blood flow to the brain, helping support cognitive functions like memory and focus.
• It can improve your mood. Between 10 and 20 minutes of walking can help boost your mood by encouraging endorphin release, making you feel better and less stressed.
• It might reduce achiness. Staying active can help work out kinks and stiffness and reduce some inflammation that can lead to aches and pains.
• It could help with sleep. Getting light exercise daily, especially outside in the sunlight, can lead to a more regulated sleep cycle and better quality sleep.

Why Walking After Meals Offers a Big Benefit

Walking after a meal doesn't need to involve special workout clothing, but safe, nonslip shoes are a good idea. You simply need to stroll — or briskly walk, if it feels good to do so — within 10 to 30 minutes of eating. You don't need to go far or superfast. About 10 minutes of movement around your assisted living community, your neighborhood or even your living room can help.

The reason post-meal walks matter is that your body is working to digest food. A bit of movement can support those processes. A post-meal walk offers benefits such as:

• Improved digestion. Gentle movement can help stimulate the digestive tract, potentially easing symptoms like bloating that come from a sluggish gut.
• Better blood sugar control. Walking after meals might help reduce blood sugar spikes by encouraging your muscles to use glucose more efficiently.
• Reduced post-meal fatigue. A short walk can help you feel more energized after eating, making it a great option after heavier meals that might make you feel sleepy or sluggish.
• Healthier routines. If you get into the habit of stacking a short walk on top of meals and snacks, you can establish healthier routines. You may find that you walk a lot more over the course of each day than you previously did, even if you aren't walking for very long after each meal.

Tips for Light Activity After a Meal

Integrating a short walk into your after-meal routine doesn't have to feel like a workout. At Broadmoor Court assisted living community in Colorado Springs, CO, residents often find simple ways to add gentle movement into their days, such as a stroll with friends up and down the halls.

Here are some easy ways to get started with a post-meal walk habit:

• Start with small goals. Aim for 10 minutes of light walking after each meal. A stroll around your apartment, down the hall or through the courtyard is enough to make a difference. Don't want to or can't walk? Dance to a few songs as you clean up the kitchen, or do some light chair aerobics.
• Use your surroundings. Take advantage of shared spaces, greenways, hallways or other areas where you can walk comfortably.
• Walk with a friend. Walking with a friend, neighbor or family member adds accountability and turns the activity into a social connection.
• Listen to your body. Keep your pace gentle after meals. The goal is to help digestion, not work up a sweat. If you notice discomfort, slow down or shorten your walk.
• Combine walking with other relaxing habits. Use this time to listen to a devotional, calming music or an audiobook via earbuds or headphones. This can make walking something you look forward to each day.
• Be consistent but flexible. When weather doesn't cooperate, look for indoor options where you can walk. Or substitute another low-impact movement like dancing or body squats.

Check in with your doctor. If you have chronic conditions like diabetes or heart disease, ask your provider about the best pace and duration for your walks.