After the turkey, mashed potatoes, and pie have disappeared, most of us are ready to sink into the couch and call it a night. But according to dietitians, the best move you can make after Thanksgiving dinner isn’t reaching for a blanket, it’s lacing up your shoes. A short, gentle walk may be the easiest way to keep blood sugar steady and avoid that sluggish post-feast crash.
The idea isn’t about burning calories or squeezing in exercise on a holiday. It’s a small movement habit that supports your body after one of the most indulgent meals of the year, as quoted in a report by Eating Well.
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This is where a simple stroll can make an immediate impact. “This happens because active muscles use glucose for energy, which can reduce the workload on your insulin system,” explains Maria Lucey, RDN. When the body is moving, muscles begin using glucose directly, meaning you’re not relying only on insulin to clear sugar from the blood. That shift helps naturally lower blood sugar levels and sidestep the dramatic highs and lows that often follow a rich holiday meal.
Walking also supports digestion by gently stimulating the body instead of letting everything slow down. “Moving after a meal can aid digestion and help maintain steady energy levels throughout the day. It is a win-win!,” says Lucey. Instead of hitting the couch and letting sluggishness take over, light movement keeps everything functioning smoothly, as quoted in a report by Eating Well.
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It doesn’t require anything strenuous either. “Think of walking after Thanksgiving dinner as a gentle way to reset,” explains Jamie Lee McIntyre, M.S., RDN. “It’s not about burning calories; it’s about supporting your body’s metabolism and digestion.” The idea is to move, not to work out.
Timing also helps. A stroll between dinner and dessert gives the body time to begin digestion before diving into pumpkin or apple pie. Setting expectations early can make it feel natural rather than optional. Mentioning the walk before the meal — “Let’s all plan on a quick walk around the block before we cut into the pies!” — turns the idea into part of the day’s rhythm, as quoted in a report by Eating Well.
Flexibility keeps it fun. If walking outside isn’t possible due to weather or accessibility, light indoor activity works too. As Amy Lawson, M.S., RD, LDN, puts it, “It doesn’t [even] have to be a walk. Get moving in ways that work for you.” She even recommends creative alternatives: “After Thanksgiving dinner, have a dance party with your family or run the stick vacuum around the house.” Any gentle movement encourages muscles to put glucose to good use, as quoted in a report by Eating Well.
The takeaway is simple: a little activity goes a long way. The dishes can wait, the couch will still be there, and your body will thank you for the extra care, especially after one of the year’s most satisfying meals.
Note: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor regarding any medical concerns.
Dietitians say even 10 minutes of walking helps muscles use glucose, lowering blood sugar naturally and preventing sluggishness.
Does the walk need to be intense?
No. Experts emphasize gentle movement — walking or even light household activity — is enough to support digestion and energy.
The idea isn’t about burning calories or squeezing in exercise on a holiday. It’s a small movement habit that supports your body after one of the most indulgent meals of the year, as quoted in a report by Eating Well.
Why does walking help after a big Thanksgiving meal?
Thanksgiving plates are famously filled with carbohydrates, potatoes, rolls, stuffing, casseroles, desserts, you name it. Once eaten, carbohydrates break down into glucose, which enters the bloodstream. That triggers the pancreas to release insulin, the hormone responsible for moving glucose into cells for energy. A meal as rich and carb-heavy as Thanksgiving dinner can cause a rapid rise in blood sugar, making insulin work overtime, as quoted in a report by Eating Well.ALSO READ: Your urine can reveal liver damage — spot these 5 subtle signs before it’s too late
This is where a simple stroll can make an immediate impact. “This happens because active muscles use glucose for energy, which can reduce the workload on your insulin system,” explains Maria Lucey, RDN. When the body is moving, muscles begin using glucose directly, meaning you’re not relying only on insulin to clear sugar from the blood. That shift helps naturally lower blood sugar levels and sidestep the dramatic highs and lows that often follow a rich holiday meal.
How does a short walk support blood sugar and digestion?
The benefits don’t stop at glucose control. Research backs the effectiveness of a quick post-meal walk. “A recent study showed that even a 10-minute walk immediately after a meal can help to suppress a post-meal rise in glucose,” shares Lauren Harris-Pincus, M.S., RDN. That short burst of activity can help you avoid the foggy, heavy feeling that so often settles in after the feast, as quoted in a report by Eating Well.Walking also supports digestion by gently stimulating the body instead of letting everything slow down. “Moving after a meal can aid digestion and help maintain steady energy levels throughout the day. It is a win-win!,” says Lucey. Instead of hitting the couch and letting sluggishness take over, light movement keeps everything functioning smoothly, as quoted in a report by Eating Well.
ALSO READ: Reverse diabetes naturally: Try this 30-day DASH diet plan designed by experts
It doesn’t require anything strenuous either. “Think of walking after Thanksgiving dinner as a gentle way to reset,” explains Jamie Lee McIntyre, M.S., RDN. “It’s not about burning calories; it’s about supporting your body’s metabolism and digestion.” The idea is to move, not to work out.
How can families make an after-dinner walk a holiday tradition?
Establishing this habit doesn’t have to feel formal or forced. Dietitians recommend framing the walk as part of the celebration, not a chore. “Instead of heading straight to the couch, gather family or friends for a gentle post-dinner walk,” suggests Lisa Young, Ph.D., RD. “It’s a simple, effective way to support both your blood sugar and your overall well-being.”Timing also helps. A stroll between dinner and dessert gives the body time to begin digestion before diving into pumpkin or apple pie. Setting expectations early can make it feel natural rather than optional. Mentioning the walk before the meal — “Let’s all plan on a quick walk around the block before we cut into the pies!” — turns the idea into part of the day’s rhythm, as quoted in a report by Eating Well.
Flexibility keeps it fun. If walking outside isn’t possible due to weather or accessibility, light indoor activity works too. As Amy Lawson, M.S., RD, LDN, puts it, “It doesn’t [even] have to be a walk. Get moving in ways that work for you.” She even recommends creative alternatives: “After Thanksgiving dinner, have a dance party with your family or run the stick vacuum around the house.” Any gentle movement encourages muscles to put glucose to good use, as quoted in a report by Eating Well.
The takeaway is simple: a little activity goes a long way. The dishes can wait, the couch will still be there, and your body will thank you for the extra care, especially after one of the year’s most satisfying meals.
Note: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor regarding any medical concerns.
FAQs
Why is walking recommended after Thanksgiving dinner?Dietitians say even 10 minutes of walking helps muscles use glucose, lowering blood sugar naturally and preventing sluggishness.
Does the walk need to be intense?
No. Experts emphasize gentle movement — walking or even light household activity — is enough to support digestion and energy.
