The reason why walks are particularly effective after eating a meal is that they can help to stave off spikes in blood pressure levels, which typically occur after eating a meal. Scientists have found that short, 15-minute walks following a meal are particularly effective for people who are overweight because they maximize their stamina without wearing them out too quickly. Because walking can be adapted to any fitness level, it is also highly recommended for the elderly.
The way that short walks help to regulate blood pressure levels is that the muscle contractions in the legs during a walk can counteract the effect. This is particularly pronounced in older people. While other types of exercise following a meal can have a similar effect, walking seems to be the most adaptable and low-impact form of exercise for people to incorporate into their daily routines.
If you could only make time for a walk after one meal a day, the best one to choose would be dinner because this is generally the largest meal of the day. Researchers also suggest that laying down or taking a nap is one of the worst things that someone can choose to do following a meal because it makes you more susceptible to spikes in blood sugar levels. In addition, you should try to reduce your portion sizes for dinner in order to reduce your risk of eating foods that are high in sugar right before laying down to go to bed for the night.