7 Amazing Health Benefits of Walking for at least 15 minutes

Do you know how beneficial of walking at least for 15 minutes after every meal? I will tell you what Ayurveda says about it. 

Do you really walk for 15 minutes after your meal or wait for some time to walk or avoid it? As per Ayurveda, after every meal walking at least for 15 minutes (this is known as Shaptavali in Ayurveda language) is the easy and perfect way to help your body’s digestive system (metabolism) and relieve fatigue of Body. Walking for 15 minutes increases blood circulation. If you have not time to exercise for 1 hours or you don’t want to enough patient to go daily Jim for exercise or want to save money. So, it is advisable that you should walk for 15 Minutes after every meal. 

What Happens When You Walk After Eating Daily? 

Walk on a daily basis can not only burn your fat but also it helps your body better way to working. Shaptavali-  In Ayurveda’s term Shapt  mean 100 and Vali means Walk. It means we walk daily 100 steps that take time approx. 15 minutes it will reduce your health problems.  

7 Benefits of Regular Walk 

Walking is a simple form of exercise that we can do anytime. This offers us many types of benefits. Here I mention some benefits of walking. 

1. Maintain metabolism 

If we walk at least 15 minutes after our meal. It helps in digesting our food. Walking helps more in movement of food in digestive system. Walking habit after meal can reduce the risk of constipation and food poisoning disease. Regular moderate-intensity exercise like walking can strengthen the immune system, making you less susceptible to common illnesses and infections. 

2. Maintain of Weight 

Walking can help in maintain of health and reduce the heavy weight by burning   calories. The more you walk, the more you burn calories.

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3. Cardiac related problem 

Regular doing walk improves your cholesterol level.  Heart related issues generally are the cause of increasing cholesterol level.  Walking habit maintains blood pressure, blood circulation, reduces the risk of heart disease.

4. Increased energy level 

Regular habit of walking boosts your energy level by increasing flow of oxygen throughout your body. Walking helps you sleep better. 

5. Maintain mental balance 

If we walk regularly after a meal or in the morning. Natural air makes us feel refresh, reduces our stress. It gives us positive vibes. It boosts our confidents and self-respect. Walking has been linked to better cognitive function and memory. It can enhance brain health and reduce the risk of cognitive decline and age-related diseases such as dementia. 

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6. Diabetes management 

Walking can assist in managing blood sugar levels, improving insulin sensitivity, and reducing the risk of developing type 2 diabetes. 

7. Strong bone and joints 

Walking is a weight-bearing exercise that helps improve bone density and strength, reducing the risk of osteoporosis. It also keeps the joints mobile, lubricated, and may alleviate joint stiffness and pain. 

How Many Calories Does Walking Burn? 

The number of calories you burn by walking depends on various factors, including your body weight, walking speed, distance covered, and terrain. Here are some approximate calorie expenditure estimates for a 30-minute walk at different speeds for an average-weight adult (around 155 pounds or 70 kilograms): 

  • Casual walking (2 mph or 3.2 km/h): Around 105 calories burned. 
  • Brisk walking (3.5 mph or 5.6 km/h): Approximately 140 calories burned. 
  • Fast-paced walking (4.5 mph or 7.2 km/h): Approximately 185 calories burned. 
  • Power walking (5 mph or 8 km/h): Around 220 calories burned. 


Studies have shown that regular walking is associated with a longer lifespan. It contributes to overall health and reduces the risk of chronic diseases, thereby increasing life expectancy. It’s essential to maintain a consistent walking routine and gradually increase intensity and duration to improve the health benefits. 

Keep in mind that these are general estimates, and individual calorie expenditure may vary.

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