WHAT SHOULD YOU EAT? Fueling with protein can help prevent muscle damage during intense workouts and studies show consuming carbohydrates can provide more energy to go longer for endurance-based activities like walking. “Simple carbohydrates are best if you'll be consuming your meal later,” says Nelson.
It depends on your goals and preferences. If you want to maximize fat burning during your workout, exercise on an empty stomach. If you're looking for an energy boost, eat before your walk. And if you're concerned about replenishing glycogen stores, aim to eat within four hours after exercise.
Walking within 60 to 90 minutes after eating delivers the best results. Although light walking at any time is good for your health, a short walk within 60 to 90 minutes of eating a meal can be especially useful in minimizing blood sugar spikes, as that is when blood sugar levels tend to peak.
It's also best to start walking as soon as possible after finishing a meal since blood sugar levels tend to spike between 60 and 90 minutes after eating. Although you can choose to walk after any (or every) meal, many people tend to be less active after dinner, making it a good time to take a quick stroll.
Walking has been shown to improve insulin sensitivity and lower blood sugar because our working muscles require the sugar in our blood to function. This is why walking after eating a meal - instead of before - has been shown to help reduce spikes in blood sugar and help with long-term blood sugar control.
Helps to Fall Asleep Quicker
Thus, moderate exercise, like an evening walk, can help you fall asleep faster. Even though exercise has positive effects on your sleep, experts advise avoiding high-intensity workouts like skipping rope or cycling at least 90 minutes before bed.
To maximise your fat burning potential, you should try and walk at a pace of 3 to 4 mph. To achieve your weight loss results through walking, make sure you walk every day after you eat your dinner.
If you've just eaten a meal, you should wait two to three hours before you work out; and if you've just eaten a snack, wait about a half hour, McDaniel says. If you're going to do a cardio workout, this snack should be higher-carbohydrate, moderate in protein, and low-fat (but you don't need to go fat-free).
Take along fruit for the truly all-natural carbohydrate burst. Bananas are an excellent source of potassium. Apples, small oranges, and raisins are also great packable snacks. Be sure to dispose of peels and cores appropriately—in the trash, not just tossed in the bushes.
I recommend regular walks in the morning or midday for the best chance of sticking to your habit. However, an evening walk may be best for you if you're a night person or only have time in the evenings. Another option is to break up your walk into shorter ones and do a few short walks each day.
Walking is a low-impact exercise that can improve cardiovascular health by helping to lower blood pressure, strengthen the heart, and improve blood flow. Even a short walk in the early evening can have benefits, such as reducing inflammation and improving blood sugar control.
Advantage of evening walk is that your muscles are already relaxed and warmed up so you can exert yourself more while feeling less tired. Second it helps you De-stress after a day long work. It also helps you regulate your food in night.
People are taught to rest just after meals, and begin walking after 30–60 minutes have elapsed. This may be good advice for people who do not feel well when they start walking just after a meal, but for some people there is no need to rest after a meal because no such adverse reactions are felt.
For optimal heart health, the Centers for Disease Control and Prevention (CDC) recommend that people get 30 minutes of moderate-intensity exercise at least 5 days per week. People can easily achieve this by taking either one 30 minute walk after a meal, or three 10-minute walks after breakfast, lunch, and dinner.
The walk should ideally be within an hour and a half of eating to derive the benefits to the blood sugar level. The research suggests that an optimal duration of time to walk after eating is 10-15 minutes, but even a few minutes confers significant benefit.”
A brisk walk to start your day can leave you feeling refreshed and rejuvenated. Studies have found that regular exercise such as walking, can have a significant role in increasing your energy levels. It helps in reducing fatigue, keeping you feeling energised throughout your day.
But is walking effective enough to reduce belly fat? Morning or evening, walk whenever you want to as it has many health benefits. If you are looking at weight loss, it can be of great help. Walking helps to burn calories and maintain a healthy metabolism.
However, as per Ayurveda brisk walking isn't healthy.
Walking at least 100 steps after eating your dinner or lunch improves your overall well-being. Ayurveda has long used diet as a principal means of creating health within the body and mind.