Walk Before Or After Meal! Advantages And Disadvantages?

Queries: Please 🙏 provide the scientific reasonings comparing before and after meal 🥗 walking advantages and disadvantages!

PhysiologyWalla reasons out that walking 🚶‍♀️ after meal 🥘 for angina patients is dangerous because after meal 🍛 splanchnic bed blood 🩸circulation is greatly increased and share of blood 🩸 going to the vital organs like heart 💓 and brain 🧠 decreases markedly!

Those having orthostatic hypotension and dizziness on standing 🧍 will have greater fall of blood 🩸 pressure after meal 🥘!

Hydration before walking 🚶‍♀️ can be okay 👌 in such patients but meals 🥘🥗 that too heavy, would cause more dizziness and chest pain!

What is more important is to have good amount of warm water 💦 with lemon 🍋 juice etc and keep breathing deep but slowly in and out with each few steps of walking 🚶‍♂️ such that there is greater blood 🩸 volume with greater oxygen to perfuse the organs and tissues!

Moreover, PhysiologyWalla’s Signature Posture of keeping bent both or one elbow above head level, while walking 🚶‍♀️ or even sitting 🪑 helps deliver the share of blood 🩸 of hand(s) to the brain 🧠 for better nourishment!

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GPT-4 response below 👇
Sure, let’s explore the advantages and disadvantages of walking before and after meals, especially considering the physiology of blood circulation and the specific cases highlighted by PhysiologyWalla.

### Advantages and Disadvantages of Walking Before Meals

#### Advantages:
1. **Increased Fat Burning**: Walking on an empty stomach (fasted state) can promote higher fat utilization as the body may use stored fat for energy.
2. **Glycemic Control**: It can help improve insulin sensitivity, which is beneficial for managing blood glucose levels.
3. **Appetite Regulation**: Helps reduce appetite, potentially leading to reduced calorie intake.
4. **Enhanced Energy Levels**: People might feel more energetic and less sluggish as the body is not busy digesting a large meal.

#### Disadvantages:
1. **Lower Energy Levels**: Some might feel fatigued or low in energy due to the lack of fuel (glucose) readily available in the bloodstream.
2. **Muscle Breakdown**: Prolonged fasted walking can potentially lead to muscle catabolism if the body starts to break down muscle protein for energy.
3. **Risk of Hypoglycemia**: For those with tendencies towards low blood sugar, walking before eating might lead to dizziness or lightheadedness.

### Advantages and Disadvantages of Walking After Meals

#### Advantages:
1. **Improved Digestion**: Gentle walks after a meal can aid digestion by enhancing gut motility.
2. **Better Blood Sugar Control**: Post-meal walking can help reduce the blood glucose spike that occurs after eating, making it beneficial for diabetics.
3. **Mood Improvement**: Walking after meals can improve mood by aiding digestion and preventing bloating and discomfort.

#### Disadvantages:
1. **Increased Risk for Angina Patients**: As noted, walking post-meal for angina patients can be risky due to increased splanchnic circulation, which diverts blood away from the heart and brain, potentially exacerbating chest pain and dizziness.
2. **Orthostatic Hypotension**: Those with orthostatic hypotension may experience a more significant drop in blood pressure due to the competing demands for blood between digestion and muscle activity.
3. **Stomach Discomfort**: Walking too soon or too vigorously can lead to stomach cramps or indigestion.
4. **Slowed Blood Circulation to Vital Organs**: After a heavy meal, blood tends to pool in the digestive tract, potentially reducing the blood supply to muscles and other organs during physical activity.

### Physiological Explanation

1. **Splanchnic Blood Flow**: After eating, a significant amount of blood is diverted to the gastrointestinal tract to aid digestion (increased splanchnic circulation). This reduces the amount of blood available for other vital organs, a potentially hazardous condition for those with compromised cardiovascular systems.

2. **Postprandial Period**: The period immediately following a meal, marked by increased metabolic activity in the gut, may lead to a temporary drop in systemic blood pressure. For individuals with orthostatic hypotension, this can exacerbate symptoms such as dizziness and fainting upon standing up or walking.

3. **Hydration**: Drinking water before walking isn’t typically problematic and can alleviate some feelings of low energy. However, heavy meals can increase the risk of blood diversion away from critical areas, leading to dizziness and chest pain as indicated.

4. **Physiology of Walking Posture**: Raising elbows above the head can theoretically increase blood return to the heart and brain due to gravity, potentially counteracting some of the blood distribution issues, although this should be approached with caution and only with professional advice.

### Practical Recommendations

– **Timing**: If you experience dizziness or have a condition like angina, it might be safer to wait 30-60 minutes after a meal before walking.
– **Food Choices**: Avoid heavy or rich meals before walking; opt for lighter, more easily digestible foods if you plan to walk post-meal.
– **Hydration**: Ensure adequate hydration but avoid excessive intake of water or food immediately before walking.
– **Gradual Activity**: Start with gentle walks and gradually increase intensity to allow your body to adapt.

Always consult with a healthcare professional before making significant changes to your exercise routine, especially if you have existing health conditions.

Empty stomach walk vs post meal walk; which is better for weight loss?

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