ARE POST-MEAL WALKS ADVISABLE FOR THOSE WITH A HISTORY OF HEART DISEASE?

Generally, light to moderate physical activity, Dr Jagadish J Hiremath elaborates, including walking post-dinner, is beneficial for heart health (Source: Freepik)

Not only to aid digestion, a post-meal walk is generally considered to be great for overall health. Taking a stroll after a meal comes with several physiological advantages. But, what also makes this activity pleasurable for so many is that it helps individuals unwind and feel rejuvenated after a long day. 

But, what about those who have suffered from heart disease in the past? According to physician and author Dr Vishakha Shivdasani, who was recently featured in a popular YouTube podcast, those who have a history of heart disease should never go on a post-meal walk, instead, they can opt to take a walk before eating. 

In a 2023 article published in Greenville Daily Reflector, Kathy Kolasa, a registered dietitian and an affiliate professor in the Brody School of Medicine at East Carolina University mentioned, “Improved digestion isn’t the only benefit of a post-meal walk. There is evidence that walking may help lower high blood pressure. A short stroll after meals also carries the benefits of walking in general, including decreased anxiety and improved sleep.” 

To understand this theory further, we spoke to Dr Jagadish J Hiremath, medical director and chairman Aasra Hospitals, Bengaluru, about the potential risks, considerations, and any alternatives to post-meal walks.

Potential risks of post-meal walks for heart disease patients

Generally, light to moderate physical activity, Dr Hiremath elaborates, including walking after eating, is beneficial for heart health. 

However, individuals with a history of heart disease should be cautious about the intensity of exercise. High-intensity exercise soon after eating can strain the heart as the digestive system also requires a significant blood supply during this time. 

The risk mainly concerns the timing and intensity. Engaging in very strenuous activity immediately after eating can potentially increase the risk of discomfort, indigestion, or even angina in those with underlying heart conditions.

Considerations and precautions for post-meal walks

Dr Hiremath recommends the following precautions people can take if they want to enjoy a post-meal walk and avoid any health risks:

Timing

Waiting at least 30 minutes to an hour after eating before starting a walk can help ensure the digestive process has begun, reducing the potential strain on the heart.

Duration and intensity

Opting for a gentle stroll rather than a brisk walk can be more appropriate, particularly after meals. The duration should be moderate, typically not exceeding 30 minutes, especially if the individual's fitness level is not high.

Pre-meal walks

Some might find a pre-meal walk more comfortable and beneficial. Engaging in physical activity before meals can help with glycemic control and might be easier on the heart since the body isn't simultaneously digesting food.

Engaging in very strenuous activity immediately after eating can potentially increase the risk of discomfort (Source: Freepik)

Impact of post-meal physical activity

If done the right way, Dr Hiremath says, post-meal strolls can have several health benefits for those with underlying conditions, without imposing excessive strain on the body. These include:

Digestion

Light walking post-meal can aid digestion by stimulating the stomach and intestines, potentially reducing symptoms like bloating or gas. However, intense exercise immediately after eating can disrupt digestion.

Blood sugar levels

Walking, whether before or after meals, helps in regulating blood sugar levels. Post-meal walking is particularly effective at lowering postprandial glucose levels.

Heart rate

For those with heart disease, maintaining a moderate intensity is crucial to avoid excessive elevation of the heart rate. Pre-dinner walks might allow for a bit more flexibility in intensity without the immediate concern for digestion.

Alternative post-meal activities for heart disease patients

Exploring alternative post-meal activities for individuals managing heart disease can help promote both physical health and emotional well being. Here are some options approved by Dr Hiremath:

• Stretching or gentle yoga: Engaging in light stretching or yoga can be a relaxing way to unwind after a meal, offering benefits for both mental and physical health without straining the heart.
• Breathing exercises or meditation: These practices can help reduce stress and improve cardiovascular health by lowering blood pressure and heart rate.
• Leisure activities: Activities like reading, listening to music, or other hobbies that relax the mind can also indirectly benefit heart health by reducing stress levels.

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2024-04-08T15:12:19Z dg43tfdfdgfd