But what if instead of surrendering to the 3pm crash, you could actually feel more energised?

Enter the post-meal walk – TikTok’s latest version of the hot girl walk that apparently helps to combat the dreaded 3pm slump.

On The House of Wellness Radio show, co-host Sarah Maree Cameron shares that light exercise “doesn’t need to be onerous”, and even a light stroll after a meal can come with many benefits.

We’re talking about an easy 10-minute stroll that could make all the difference between being stuck in ‘afternoon zombie mode’ and feeling like a functioning human.

Here’s exactly what happens when you trade the food coma for fresh air, and why this might be the laziest way to feel amazing all afternoon.

 

4 reasons to go for a walk after eating

1. Helps regulate blood sugar

You know that feeling when you demolish a massive lunch and then feel like you need to crawl under your desk for a nap?

That’s the blood sugar roller-coaster.

“When you eat, your blood sugar naturally spikes as your body processes all carbs,” nutritionist and food scientist Dr Vincent Candrawinata explains.

He says a short walk after a meal can help lower blood sugar spikes by encouraging glucose uptake into the muscles.

Nutritionist Neha Batra adds that a post-meal walk can be particularly helpful for those with insulin resistance or type 2 diabetes, and even walking for just 10 minutes can help blunt post-meal glucose spikes.

2. Supports digestion

Think of walking as giving your digestive system a gentle massage from the inside.

Dr Candrawinata says walking after eating helps stimulate digestion by gently moving food through the gut.

This gentle nudge to your digestive tract can banish that sluggish “why did I eat so much?” feeling and help prevent any awkward (and uncomfortable) tummy grumbles.

3. Reduces bloating

We’ve all been there – you finish eating and suddenly your jeans feel just that little bit snug.

There’s absolutely nothing wrong with this, but a post-meal walk may be your key to comfort.

According to Dr Candrawinata, gentle walking after eating can help reduce bloating by supporting the digestive process.

4. Improves your mood and mental clarity

You know that foggy, can’t-think-straight feeling that sometimes hits after a big meal? Walking can clear this dreaded brain fog.

“Even a 10-minute walk can improve circulation and support the release of feel-good hormones, which boosts mood and mental clarity,”  Dr Candrawinata says.

“I personally do this to reduce PLS ( post-lunch slump).”

Batra agrees, saying a short walk can help elevate mood as endorphins and serotonin are released during light exercise.

And suddenly, those afternoon meetings don’t seem quite so impossible to get through!

How long should you walk after meals?

Here’s the best part – you don’t need to walk as if you’re training for a marathon.

Dr Candrawinata says a gentle 10-15 minute walk after eating can support digestion, help regulate blood sugar and reduce bloating.

“To avoid discomfort or even cramping, skip the brisk pace,” he advises.

“Let your body focus on digesting, not sprinting.”

The magic word here is ‘gentle’. We’re talking a leisurely stroll, not a frantic power walk.

 

How soon after eating should you go for a walk?

Timing is everything, right?

“You don’t need to wait long,” Dr Candrawinata says.

While you can start walking immediately after eating, some people may experience slight discomfort – in this case, wait around 15 minutes or so before you head out.

The beauty of a post-meal walk is that it’s ridiculously easy to do.

No fancy equipment required, no gym membership, no complicated routines. Just you, your feet, and 10 minutes of gentle movement.

Your body (and your 3pm energy levels) will absolutely love you for it.

This article first appeared in bodyandsoul.com.au as 4 reasons why a post-meal walk can help you beat the afternoon slump.