After you finish dinner, it’s tempting to plop down on the couch and watch TV, especially now that it’s getting dark out so early. But you may have seen people on TikTok swearing that taking a post-dinner walk (some call it a “fart walk”) is one of the easiest health hacks and that it can help control your blood sugar and aid in digestion.

But are the health benefits of these short, after-dinner walks really as great as TikTok has led us to believe? The verdict is…a resounding yes, according to health experts.

Taking a walk after meals isn’t just a feel-good activity; it’s a game-changer for metabolic health, says Salma Alsibai, RDN.

“When you walk, your muscles act like sugar magnets, pulling glucose directly from your bloodstream without needing as much help from insulin,” Alsibai says.

This is especially great for anyone with insulin resistance, as it reduces those dreaded blood sugar spikes and keeps insulin levels steady, according to research in the journal Nutrients.

Lace up your walking shoes; here’s everything health experts want you to know about taking walks after dinner.

What Are The Health Benefits Of A Post-Dinner Walk?

Everyone can benefit from taking a walk after dinner, but this habit is especially important for people who may have concerns about insulin sensitivity, including those with pre-diabetes, diabetes, or Polycystic ovary syndrome (PCOS), explains Dr. Richa Mittal, M.D., the owner and founder of Radiant Dr. Mittal is owner and founder of Radiant Health Dallas in Texas. (About 12 to 14% of people in the U.S. have diabetes, and 38% of the population has elevated blood sugar levels that put them in the prediabetes risk category.)

“Walking helps to improve insulin sensitivity,” explains Mittal, who is triple board certified in internal medicine, obesity medicine and lifestyle medicine.

Going for short walks is something you should actually do after breakfast and lunch, too, it helps to lower blood sugar and gives you an opportunity to be more active throughout the day.

By keeping your blood sugar balanced, you’ll not only avoid energy crashes, but you’ll also fend off those carb cravings that creep in later, Alsibai explains.

“Making time for a post-meal walk isn’t just about fitness—it’s a smart strategy for staying energized, sharp, and in control of cravings.”

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Walking after dinner can also give your metabolism a boost, explains Dr. Bernadette Anderson, M.D., M.P.H., a family physician based in Columbus, Ohio. This helps you burn calories and prevent excess fat storage. It also reduces ghrelin, which is the hormone that stimulates appetite, making it easier to resist extra nighttime snacks, she explains.

Gentle movement after dinner helps reduce stress hormones, allowing your body to relax and unwind.

“A short walk can set the stage for a more restful night, making it easier to fall asleep and stay asleep throughout the night,” Anderson says. But she recommends having at least one and a half hours between your walk and bedtime so it doesn’t make it too difficult for you to drift off to sleep.

Beyond blood sugar, walking off your dinner can also help improve circulation by getting more blood flowing, which helps your body deliver oxygen and nutrients to your cells

more efficiently, Anderson says. Over time, regular walking can lower blood pressure by strengthening your heart and keeping your arteries healthy. This reduces your risk of heart disease, stroke, and other heart-related issues. So, not only can getting your steps in help manage blood sugar, but it can help you maintain healthy cholesterol levels, too.

How Quickly Should You Get Walking After Dinner?

Go ahead and let those dishes soak in the sink. That’s because the sooner you take a walk after eating, the better, Alsibai says, pointing to 2023 research in the journal Sports Medicine. In fact, a quick stroll within minutes of finishing your meal helps your body start managing blood sugar right away, according to researchers.

“Even a five-minute walk can make a difference, and longer walks of 30 minutes amplify the benefits,” Alsibai says. “The sweet spot is getting in your steps within an hour of eating—whether immediately or a bit later—but the faster you can move, the more dramatic the impact.”

When it comes to movement after meals, walking really is best, says Mittal, because jogging could be unsettling to your digestive system.

What Is a ‘Fart Walk’ and Is It Good For You?

The “fart walk” is a playful term for taking a light walk after meals to stimulate digestion and release gas, helping keep your gut moving efficiently, Alsibai says.

By promoting digestion, these walks aid in preventing bloating, support regular bowel movements, and improve gut motility.

Walking after a meal supports digestion by increasing blood flow to the stomach and intestines, helping your body break down food more efficiently, explains Anderson.

This reduces the likelihood of bloating, gas, or indigestion by preventing stomach acid from rising into the esophagus, Anderson ays. You can think of your post-dinner walks as a natural way to ease the discomfort of acid reflux.

“Keep the pace light and relaxed, and take the time to enjoy the fresh air,” Anderson says.

Headshot of Brittany Anas

Brittany Anas is a former newspaper reporter (The Denver Post, Boulder Daily Camera) turned freelance writer. Before she struck out on her own, she covered just about every beat—from higher education to crime. Now she writes about food, cocktails, travel, and lifestyle topics for Men’s Journal, House Beautiful, Forbes, Simplemost, Shondaland, Livability, Hearst newspapers, TripSavvy and more. In her free time, she coaches basketball, crashes pools, and loves hanging out with her rude-but-adorable Boston Terrier that never got the memo the breed is nicknamed “America’s gentleman.”




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