Is it scientific to walk a hundred steps after a meal and live to 99?

In today's fast-paced life, being able to put aside the day's complexity and go for a walk with family or friends after dinner is also the most pleasant time of the day. As it is relatively soothing, walking can be said to be a sport suitable for all ages, so it has become a regular item for everyone to digest food after meals; as the saying goes, "Take a hundred steps after a meal, and you will live to be ninety-nine."

Is this statement completely correct? I will tell you today.

"Take a hundred steps after a meal and you will live to be ninety-nine." At first glance, it seems to make sense. Walking does have many benefits, including strengthening the body, relieving stress, and preventing diseases. One of the important benefits is that it helps gastrointestinal motility and promotes digestion. So everyone will ask, since there are so many benefits and it can also promote digestion, isn't walking after a meal the best choice?

But is it really good to take a walk after a meal?

There are many things to pay attention to. Let's unlock the "correct way to take a walk". First of all, it is definitely not appropriate to take a walk right after a meal. The stomach and intestines need blood to digest right after a meal. If you are in a hurry to take a walk at this time, the blood will go to the lower limbs to help exercise. The gastrointestinal digestion will be slowed down due to the lack of blood supply. Therefore, it is not advisable to take a walk immediately after a meal. It is best to rest for 1 hour before taking a walk.

In addition, the timing of a walk after a meal varies from person to person. For patients with diabetes, exercising after a meal is beneficial for controlling postprandial blood sugar[1], but it is different for patients with hypertension. They are more suitable to take a walk in the morning or before going to bed[2], because exercise during this time period is beneficial for controlling fluctuating blood pressure. For people with chronic gastritis, gastric ulcers, and gastroptosis, it is best to rest quietly after a meal, otherwise it will aggravate the condition.

Secondly, the speed, frequency and method of walking after meals are also important factors that may affect the quality of walking. Too much intensity of walking after meals can cause gastroptosis and gastrointestinal discomfort. It is better to walk slowly. The best distance to walk every day is about 6,000 steps. You can also gradually reach this level according to your own situation. The faster the speed, the better the effect, but you should do it within your ability. You can gradually increase the requirements and speed according to your physical condition. Pay attention to the increase in volume, and don't walk violently. It is important to persist in making gradual progress according to your own situation.

The key to walking is to adopt the correct walking posture: keep your head up, chest out, and abdomen in. When walking, your heels should touch the ground first to avoid the center of gravity falling on the calf and avoid edema. When striding, your heels should touch the ground first, and the center of gravity should be completely transferred to the front foot, and then the other foot should be lifted. Throw your hands away. If there is an abnormal gait, it will not only cause uneven force to damage other joints, but also may indicate that you have mild inversion, valgus, or leg deformity. You must correct it in time to walk easily and happily.

Finally, I would like to remind everyone of some common precautions when taking a walk.

When walking, elderly friends can choose to walk slowly or alternate between fast and slow according to their physical strength. The intensity should not be too high. Elderly people with bad knee joints should walk on flat ground for a short time and avoid stairs and hills. Although walking is not as intense as other exercises, you should try to warm up before walking. Long-term walking will also cause muscle soreness and fatigue. In severe cases, it may lead to cramps or sprains, so you can stretch after walking. During the epidemic, you should choose an open space for walking. You should also wear a mask when going out to take good protection. A pair of comfortable shoes is also a must for regular walking. Never wear high heels for walking, which will increase the burden on the lumbar spine. If you have friends who need to lose weight or keep fit, long-term and regular walking is essential. Studies have shown [3] that walking in groups is more beneficial to mental health and reduces the risk of cancer, so remember to call your good companions when walking.

Although walking is an activity that is beneficial to your health, you should choose it flexibly according to your personal situation. If you want to "live to be 99", it is scientific to "rest for an hour after a meal before taking a walk" and develop a good habit of walking correctly. I wish you a good body and a good mood.

This is the end of this issue of Dr. Zeqiao’s rumor-busting science popularization. If you like it, please like us, or communicate with us in the comment area. See you next time.

References:

[1] Liu Ji'e. Application effect and clinical analysis of walking exercise therapy in patients with type 2 diabetes [J]. Chinese Journal of Drugs and Clinics, 2019, 19(03):88-90.

[2] Yang Hongyu, Li Li, Wang Ying. Effects of walking on cardiopulmonary function in the elderly[J]. Journal of Cardiovascular Rehabilitation Medicine, 2011(01):10-12.

[3]Xu Jing. American experts suggest that walking with friends outdoors can help reduce the risk of depression[J]. Heilongjiang Science and Technology Information, 2014(29).