From boosting heart health to helping reduce the risk of certain chronic illnesses (like type 2 diabetes), the benefits of walking every day abound. But does walking help digestion?

As a dietitian, I always remind people that supporting digestion isn’t just about what you eat; it’s also about what you do afterward. Believe it or not, something as simple as taking a walk after a meal can make a big difference. It’s an easy, accessible habit that may have surprising effects beyond the obvious cardiovascular support.

Meet the experts: Anamika Reed, M.D., assistant professor of medicine (Digestive Diseases) at Yale School of Medicine; Mikhail Yakubov, M.D., gastroenterologist at Manhattan Gastroenterology; David Clarke, M.D., president of the Association for the Treatment of Neuroplastic Symptoms and board-certified in internal medicine and gastroenterology.

Ahead, find out exactly how walking helps support digestion, how long you should walk to reap the digestion benefits, and other perks of taking a jaunt.

Does walking help digestion?
Simply put: yes. “Walking after a meal offers several benefits for digestion,” explains Anamika Reed, M.D., assistant professor of medicine (Digestive Diseases) at Yale School of Medicine. “In fact, some studies have shown that walking is more effective at treating post-meal bloating and gas than powerful prescription promotility medications,” she says.

After eating, your body gets to work breaking down the food into nutrients for fuel. “Walking accelerates gut motility and blood flow to the gastrointestinal tract,” Dr. Reed explains. These effects translate to positive effects on a person’s digestion, she adds.

How long should I walk to help with digestion?
“You don’t need a marathon to see benefits,” explains Mikhail Yakubov, M.D., gastroenterologist at Manhattan Gastroenterology, which is great news for people who are short on time or who can’t go for a long, drawn-out stroll. “A 10- to 15-minute walk after a meal is usually enough to make a difference,” Dr. Yakubov says, explaining that this is “doable for most people, and doesn’t require any special gear or planning.”

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The key is consistency, though. “Doing it regularly after meals, especially after larger ones, is what helps,” explains Dr. Yakubov. If you are a dog owner, you may already be hitting this mark, as data shows that dog ownership motivates waking.

Benefits of walking after eating
Beyond aiding digestion, walking after a meal comes with a slew of additional benefits. Here are some of the ways this simple habit can support your health and overall well-being.

1. Supports healthy blood sugar
Walking after eating may help your body use blood sugar (glucose) more efficiently, which can prevent blood sugar spikes. “Specifically, walking after eating acts by blunting spikes in blood glucose after a meal, increasing insulin sensitivity and enhancing glucose uptake by muscle tissue,” Dr. Reed says.

This may be particularly beneficial for those with diabetes or insulin resistance, but it’s helpful for anyone looking to maintain steady energy levels.

2. Lowers blood pressure
Regular walks, including after meals, are known to support heart health by lowering blood pressure. “Walking has been shown to lower blood pressure by improving circulation by strengthening the heart and improving the flexibility of blood vessels,” says Dr. Reed.

Along with practices like reducing intake of sodium, making a habit of walking after meals may be a surprisingly simple way to support cardiovascular health.

3. Eases bloating and gas
If you’re prone to bloating or gas after meals, walking can help keep things moving through your digestive system, reducing that heavy, uncomfortable feeling. Walking promotes the clearance of gas and waste through the digestive system, per David Clarke, M.D., president of the Association for the Treatment of Neuroplastic Symptoms and board-certified in internal medicine and gastroenterology. He explains that this can help alleviate issues like bloating. “The walking promotes muscle contractions in the stomach and intestines that can lead to belching and farting, both of which reduce gas in the GI tract and thereby reduce the bloated feeling,” Dr. Clarke adds.

4. Supports weight management
“Walking helps avoid weight gain by burning calories,” says Dr. Clarke. “Theoretically, this should reduce the risk for future development of [type 2] diabetes, but a formal study of this potential benefit has not yet been done,” he says. He emphasizes that walking is a simple, accessible activity that can be easily integrated into most lifestyles. Consistent walking routines may support overall health and contribute to long-term wellness.