Why You Should Take a Short Walk After Eating

We’ve all heard the age-old advice to take a leisurely walk after a big meal, and it turns out this simple practice can make a significant difference in your life and do wonders for your overall well-being, both physically and mentally.

Improved Digestion
One of the most immediate benefits is improved digestion. When you move your body, especially after a heavy meal, you stimulate the muscles in your abdomen, which helps move food through your digestive system more efficiently. This can reduce the discomfort of bloating, gas, and indigestion, making you feel lighter and more comfortable after your meal.

Additionally, it can help prevent acid reflux, a condition where stomach acid flows back into the esophagus, causing heartburn and discomfort. By staying upright and moving, you’re less likely to experience this unpleasant sensation.

Blood Sugar Control
If you are concerned about your blood sugar levels, a post-meal walk can be particularly beneficial. After eating, blood sugar levels naturally rise, especially when the meal is rich in carbohydrates. A short walk can help lower these post-meal blood sugar spikes, making it a valuable practice if you have diabetes or at risk of developing the condition.

When you exercise, your muscles require more glucose, the body’s primary source of energy. This means that as you walk, your muscles will use up some of the sugar in your bloodstream, reducing the overall sugar load and helping to stabilize your blood sugar levels.

Weight Management
Going for a walk after eating may not be a magical solution to weight loss, but it can play a role in weight management. When you walk, you burn calories, and these extra calories burned add up over time, contributing to your overall daily calorie expenditure. It’s also common to feel less hungry after a walk, which can help prevent overeating and promote healthier eating habits in the long run.

Enhanced Mood
Exercise, even a light one like walking, has a remarkable impact on mood and mental well-being. It’s well-known that physical activity stimulates the release of endorphins, which are often referred to as “feel-good” hormones. A short walk after eating can be a simple and effective way to combat stress and boost your mood, leaving you feeling happier and more relaxed.

In addition to the physiological effects of exercise, it can also provide a break from the hustle and bustle of daily life. It’s a chance to step away from your desk, kitchen table, or any other place you may have eaten your meal. This change of scenery and a brief moment of solitude can be refreshing, allowing you to clear your mind and reduce stress.

Better Sleep
Sleep is an essential component of overall health and well-being. The timing of your post-meal walk can play a role in improving your sleep quality. Taking a walk after dinner can help regulate your circadian rhythm, the internal body clock that controls when you feel sleepy and awake.

It’s important to note that while a light walk can promote better sleep, engaging in vigorous exercise immediately before bedtime can have the opposite effect. Therefore, aim for a short stroll after dinner to enjoy the sleep benefits without disrupting your nighttime rest.

Social Connection
Invite a family member, friend, or neighbor to join you and you can turn it into a bonding activity. Sharing your thoughts and experiences while walking can enhance your relationships and provide a sense of belonging.

Increased Creativity
Research has shown that walking, particularly in natural settings, can enhance cognitive function, including creativity. It’s believed that the combination of physical activity, fresh air, and a change of scenery stimulates the brain and encourages new ideas. So, if you’re feeling stuck or looking for inspiration, take a short walk after your meal, you may be surprised by the creative thoughts that emerge during this time.

Cardiovascular Health
Regular exercise is beneficial for cardiovascular health and help reduce the risk of developing heart-related conditions, such as heart disease and stroke. Walking can contribute to better heart health by improving circulation, reducing blood pressure, and enhancing overall cardiovascular function.

Enhanced Immune Function
Physical activity has a positive impact on the immune system. By incorporating a post-meal walk into your routine, you can strengthen your immunity and improve your body’s ability to fight off diseases.

Longevity
Lastly, it can contribute to a longer and healthier life. People who lead an active lifestyle tend to live longer and enjoy a better quality of life in their later years. A post-meal walk, while seemingly minor, can be a part of this healthy lifestyle, contributing to your overall longevity and well-being.

Walking can be as brief as 10 minutes or extend to 30 minutes or more. Even a 5-minute walk after eating is better than no walk at all and can still provide some benefits. However, if you can gradually extend the duration over time, you may find that your well-being improves even more. The most important thing is to make it a consistent part of your routine and find a balance that works for you.

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Sylvia Zuniga-Barboni, MD, FAAN
Cleveland Clinic Florida
With an esteemed background including fellowships at Cleveland Clinic Florida and expertise in neurology, electrodiagnostic medicine, and botulinum toxin chemodenervation, Dr. Zuniga-Barboni brings a wealth of knowledge to our mission of holistic well-being. Board-certified and re-certified, her commitment to neurological health adds valuable perspectives to our efforts.
Michael Solomon, MD
St. Lucie Surgery Center
Received his Bachelor of Science from Binghamton University in 1988. After receiving his BS degree, he studied at SUNY Health Science Center at Brooklyn where he earned his Doctor of Medicine degree in 1992. Dr. Solomon performed his post graduate training in Urology and General Surgery from 1992-1999 at SUNY Health Science Center at Brooklyn where he served as a Chief Resident in Urology. In addition, he completed a 1 year Urological Oncology Research Fellowship at Memorial Sloan Kettering Cancer Center in NYC from 1995-1996.
Dr. Jordan Zabriskie
Clinic Director at Elite Therapy and Wellness
“Dr Z” graduated from the University of Florida and Palmer College of Chiropractic, with a focus in Sports Medicine . He has successfully treated thousands of patients with a multifaceted approach. Using physical therapy , movement correction , and chiropractic medicine to provide long lasting solutions to their conditions . Dr Z believes educating a patient and empowering them to “ fix “ their own dysfunction is an integral part of their recovery .
Dr. Richard A. DeLucia, Jr., MD, MBA
Board Certified Family Physician
Dr. Richard DeLucia is a Board Certified Family Practice Physician who began his practice in Jupiter in 2000 and is the founder of Jupiter Family Healthcare. He graduated from of the University of Florida College of Medicine and completed his residency training at Carolina’s Medical Center Family Practice Program, in Charlotte, North Carolina in 1998. Dr. DeLucia was the Chief of Family Medicine at Jupiter Medical Center from 2004-2008.
Linda Kiley, MD
Palm Beach Center for Pelvic Health
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Dr. Matthew Harris, MD
Medical Director of Pediatric Orthopedics and Outpatient Rehabilitation Services at Jupiter Medical Center
Dr. Matthew Harris, MD works in Jupiter, FL as an orthopedic surgery specialist. He is board certified in orthopedic surgeryand graduated from STATE UNIVERSITY OF NEW YORK AT BUFFALO / SCHOOL OF DENTAL MEDICINE. Dr. Harris has has worked on more claims relating to femur fracture than other providers.
Zachary McVicker
Fellowship-trained sports medicine physician
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Dr. Ari Yoder
Licensed Optometrist
Dr. Yoder graduated from The Ohio State University College of Optometry in 2012. He currently is a partner and practices in a multi location optometry practice in the middle of Amish country Ohio. Implementation of a proactive approach to eye health has been essential for Dr. Yoder in serving his patients, specifically those with diabetes.
Dr. Shahnoz Rustamova
Obstetrics & Gynecology
Dr. Rustamova graduated from the Samarkand State Medical Institute in 1995. She works in New York, NY and Jupiter, Fl, and specializes in Obstetrics & Gynecology. Dr. Rustamova is affiliated with Mount Sinai St Luke’s Hospital.
Dr. Ronald Gazze
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Townley Peters, Psy.D, RYT
Licensed Clinical Psychologist in Florida and Bermuda
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Dr. Richard Zonderman
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Associate Professor at Albizu University- Industrial/Organizational Psychology and Counseling programs.

Candidate screening for the Miami Dade College School of Justice Police Academy and local police departments.

Member of the Florida Psychological Association and the International Association of Chiefs of Police Psychological Services section.
Russell Bourne, Jr., Ph.d.
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Former President Florida Psychological Association, Currently on the Legislative Affairs and Public Policy Board.

Former associate Dean Randolph-Macon College and The University of Virginia.

Former President of the Virginia Ericksonian Institute, Consultant to the Florida and Virginia Judicial Systems, municipal law enforcement departments as well as to various businesses and the media. Central Intelligence Agency for 24 years.
Bill Reichel
President at Reichel Realty & Investments, Inc.
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Since its inception in 1987, Reichel Realty has facilitated thousands of commercial transactions totaling over $2 billion of gross business volume.
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With over 20 years of extensive experience in procurement and purchasing, John brings a wealth of knowledge and expertise to our Executive Advisory Board.

John’s impressive journey began in 1996 at Mars Snackfoods, USA, where he served as a Commodity Manager. His dedication and passion for the field led him to Florida Crystals, where he took on roles of increasing responsibility, ultimately becoming the Vice President of Procurement in 2015.

We’re excited to have John on board as we continue our mission to elevate and innovate in the world of holistic health and wellness. Join us in welcoming John Mattessich to the Vell team!
John Hoctor
Chief Financial Officer Maroone USA
John Hoctor, the Chief Financial Officer at Maroone USA, has consistently demonstrated remarkable financial expertise and leadership skills. His extensive experience in financial management contributes significantly to Vell Health’s strategic development, showcasing a proven track record of driving financial success in his role as CFO.
Art Mandell
Director, MaxCyte Inc. Former Pharmaceutical & Biotech CEO
Art Mandell, serving as Director at MaxCyte Inc., is a distinguished figure with a rich background in the pharmaceutical and biotech industries. As a former CEO in the pharmaceutical and biotech sector, Art has showcased outstanding leadership acumen and strategic brilliance.

His contributions to the field have been marked by a commitment to innovation, driving growth, and ensuring the advancement of cutting-edge technologies. With a deep understanding of the intricacies of the pharmaceutical and biotech landscapes, Art Mandell continues to play a crucial role in shaping the trajectory of VELL Health.
Marshall Warner
VP Chesapeake Bank
Marshall Warner, a seasoned banking professional, has made significant contributions during his tenure as Executive Vice President at Chesapeake Bank. With a wealth of experience in the financial sector, Marshall demonstrated exceptional leadership, strategic vision, and a commitment to excellence.

His role involved overseeing critical aspects of the bank’s operations, contributing to its growth, and ensuring the delivery of high-quality financial services to clients. Marshall’s dedication to the banking industry has left a lasting impact on Chesapeake Bank and the broader financial community.
Ann Pace

Head of Legal, USA, World Gold Council

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Russell Bourne, Jr., Ph.d.
Clinical Psychologist
Since 2006, Dr. Bourne has played a crucial role at Jupiter Medical Center, contributing to the Medical Ethics Committee. As a licensed psychologist in Florida and Virginia, he brings a wealth of experience to Vell Health.

Dr. Bourne’s leadership goes beyond clinical practice; he was President of the Florida Psychological Association, Palm Chapter, and actively engages in legislative affairs. With a rich academic background and extensive consultancy work, including 24 years with the CIA, Dr. Bourne’s knowledge is a driving force in shaping Vell Health’s future.
Robecca Quammen
2nd Founder, HealthITq and Quammen Group
Robecca is a forward-thinking industry leader with a results-oriented approach, acknowledged as a champion for healthcare transformation through innovative information technology solutions. With a 30-year career in healthcare, she has held senior management roles in large provider organizations, the nation’s largest healthcare software vendor, and prominent healthcare consulting practices.

Renowned for spearheading organizational change initiatives, Robecca is committed to enhancing clinical care delivery and improving the bottom line in the ever-evolving healthcare landscape.
Michael Viola

Chief Executive Officer (CEO) at Congruity HR

After more than 25 years in the Professional Employer Organization (PEO) space, Mike brings deep domain expertise and a proven track record to his role as CEO of Congruity HR.

As co-founder and Chief Sales Officer for Oasis Outsourcing, Mike and his team quickly grew Oasis into the largest privately held PEO in the United States, ultimately serving 9,000 clients and 300,000 worksite employees across all 50 states.

After Paychex acquired Oasis in 2018, Mike was an Advisory Partner in the Private Equity space and served on several boards until joining Congruity as its CEO.
Dave Frisbie
MBA from Harvard
As a Vice President of Hines Interests during the 1980’s he managed major downtown revitalization projects including I. M. Pei’s JP Morgan Chase Tower (the tallest 5-sided building in the world), Cesar Pelli’s Wells Fargo Center, and Philip Johnson’s One Detroit Center (the tallest office building in Michigan). He was also one of the leading visionaries to participate in the redevelopment of downtown West Palm Beach.

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