When it comes to living your best life, sometimes the simplest actions have the biggest impact. One of the easiest ways to jumpstart your health journey is by adding two or three 20-minute walks into your day. Walking may seem too simple, but its benefits are profound—especially when you time your walks strategically. If you really want to give your metabolism a boost, try taking your walks shortly after meals. This simple habit helps your body burn more calories, supports digestion, and gets you moving toward the 100+Living lifestyle.
The Power of Walking Post-Meals
You may have heard that taking a walk after meals can aid digestion—and it’s true. But what’s even more interesting is how it can elevate your metabolism. After you eat, your body is in a prime state to utilize glucose (sugar) from your food. By walking shortly after meals, you encourage your body to burn this energy instead of storing it. It’s a small, manageable shift in your day, but it can have significant long-term benefits for your metabolism, blood sugar levels, and overall vitality.
I’ve coached numerous patients over the years to adopt this habit, and the results have been inspiring. One patient, Sara, was struggling with fatigue and weight management. By simply incorporating two 20-minute walks into her daily routine—right after lunch and dinner—she began to see her energy levels increase within just a few weeks. Not only did she feel better, but her digestion improved, and she started shedding excess weight without drastic changes to her diet. Another patient, John, found that adding a short walk after meals helped him stabilize his blood sugar levels and reduce his reliance on medication. These small changes created a ripple effect in their overall health.
Meeting the WHO Guidelines – and Challenging Them
Interestingly, this strategy also helps you meet the World Health Organization’s recommendation for physical activity: 60 minutes of moderate exercise per day. Breaking it down into two or three 20-minute walks makes it manageable and achievable—even if you have a busy schedule.
But here’s where I challenge that recommendation: while 60 minutes of walking is a great start, it’s just that—a start. Considering the sedentary lifestyles of many North Americans, these walks are a fantastic foundation. But in the 100+Living Plan, we believe in building on that foundation, year over year. Physical activity, metabolic health, and vitality are all interconnected, and as you develop your habits, you’ll want to add more variety and intensity to your daily movement.
The goal is not just to meet the minimum requirements for health, but to thrive. By incorporating this small daily habit of walking, you’ll set the stage for even greater advancements in your health journey.
100+Living Is About Starting Small and Building Big
At 100+Living, we understand that longevity is built on the accumulation of small, daily habits that compound over time. It’s not about overhauling your life in one go—it’s about getting started, staying consistent, and gradually adding more healthy actions into your routine. By integrating two or three short walks into your day, you’re laying a foundation for a healthier, more vibrant future.
This is exactly how I coach my patients. We start with a simple habit like walking, and over time, we layer in other strategies—nutrition, posture, stress management, and more. Each small win adds up, and before you know it, you’re living a 100+ life filled with joy, energy, and resilience.
So, lace up your shoes, get outside, and take that first step—literally. Whether you’re walking in the morning to kick-start your day or taking a peaceful stroll after dinner, know that you’re doing something incredibly valuable for your health. This is how we begin the journey, and from here, the possibilities for living your best life are endless.
Here’s to building your 100+Life, one walk at a time!
