If stabilising blood sugar and supporting smoother digestion are among your health goals, a brief walk after meals could make a meaningful difference. Longevity researcher and biohacking advocate Bryan Johnson recently highlighted the value of this easy routine, encouraging people to move their bodies for just ten minutes immediately after eating. According to Johnson, this small daily practice can significantly enhance overall metabolic and cardiovascular health.

Bryan Johnson’s Post-Meal Walking Advice

Sharing his insights on X, Bryan Johnson explained that developing the habit of a short walk right after meals ranks among the most effective lifestyle upgrades for long-term wellbeing. He pointed out that this simple activity helps regulate blood glucose levels, reduces circulating fats in the bloodstream, and supports faster digestive processes. Johnson also emphasized that post-meal walking can contribute to a noticeable drop in blood pressure and promote deeper, more restful sleep, making it beneficial well beyond digestion alone.

How Walking Impacts Blood Sugar and Heart Health

One of the key benefits Johnson highlighted is improved glucose control. Light movement after eating helps muscles absorb glucose more efficiently, preventing sharp spikes in blood sugar. This effect, in turn, supports healthier insulin response and lowers strain on the pancreas. Additionally, reduced triglyceride levels contribute to better heart health, while modest declines in blood pressure can lower long-term cardiovascular risk.

Scientific Evidence Supporting the Practice

This recommendation is not based on opinion alone. A report by Healthline explains that gentle physical activity after meals stimulates the stomach and intestines, encouraging food to move through the digestive tract more efficiently. This process can help reduce bloating, discomfort, and sluggish digestion, especially after heavier meals.

Reduced Risk of Digestive Cancers

Scientific studies have also linked regular walking to a lower risk of cancers affecting the digestive system. Research suggests that walking for the equivalent of around ten hours each week may offer protective benefits against cancers involving the mouth, throat, esophagus, stomach, small intestine, colon, rectum, pancreas, gallbladder, and liver. This protective effect is believed to stem from improved metabolism, reduced inflammation, and better gut motility.

Small Effort, Long-Term Rewards

Taken together, insights shared by Bryan Johnson and evidence cited by Healthline suggest that a brief post-meal walk is a low-effort habit with wide-ranging health advantages. By investing just ten minutes after eating, individuals can support digestion, regulate blood sugar, strengthen heart health, and potentially reduce the risk of serious digestive diseases over time.