Some say that a light walk after a meal in the afternoon or evening is good for health, while others say that walking should not be done. Ayurvedic doctors, nutritionists, yoga experts, other doctors... each give a different explanation. However, ancient medical experts say that one should walk at least a hundred steps after lunch or dinner to digest properly. That practice is – ‘Shatpavali’.
Shatpavali is a Marathi term which refers to an age-long Indian custom of taking a stroll after a meal. The word is a DVIGU (combination of two words) compound from shata "hundred" and paaul "step", which literally means "walking 100 steps" after a meal.
100 Steps after Meal…
Shatpavali, in this context, refers to the practice of walking 100 steps (Shata means 100).This is considered a key aspect of Ayurvedic daily routine (Dinacharya) and is recommended to be practiced regularly for optimal health benefits. This ancient practice is believed to have numerous benefits as it promotes digestion and overall well-being.
It is important to remember that, any one to walk at a comfortable pace and duration, and adjust according to individual needs and health conditions.
Modern Medical scientists gave also found that going for a 15-minute walk post every meal can transform your health and help you avoid several illnesses. A research study done by Harvard showed that a 15-minute walk daily can boost your lifespan by 3 years. They went on to say the benefits increase with every minute you add.
Shatpavali is mentioned in several Ayurveda texts
Charaka Samhita: A foundational text of Ayurveda, which recommends walking 100 steps after meals to aid digestion and prevent diseases.
Ashtanga Hridayam: Another influential Ayurveda text, which mentions Shatpavali as a daily routine to maintain health and well-being.
Bhavaprakasha: A 16th-century Ayurveda text, which describes Shatpavali as a practice to improve digestion, reduces obesity, and promotes overall health.
Yogaratnakara: A 17th-century Ayurveda text, which recommends Shatpavali as a daily routine to balance the doshas and maintain health.
Major benefits with Shatpavali practice
Aid digestion and prevent digestive disorders
Balance the doshas (Vata, Pitta, Kapha)
Help regulate blood sugar levels and prevent spikes
Improves sleep
Good for mental health
Helps in Weight loss
Prevent diseases and promote longevity
What we get after walking 100 steps?
Aids digestion: Walking helps stimulate digestion and relieve symptoms like bloating and gas.
Improves gut health: Regular walking can strengthen the gut muscles and promote regular bowel movements.
Boosts metabolism: Walking after meals can help increase metabolism and burn calories.
Helps nutrient absorption: Walking after meals stimulates gastric enzymes and enhances the peristaltic movement of the intestines, aiding in better digestion and nutrient absorption. This can help prevent issues like bloating, indigestion, and constipation.
Decrease in Irritable bowel symptoms: increasing the daily step count to 9500 steps from 4000 steps will result in 50% reduction in the severity of symptoms.
Helps regulate Blood Sugar levels: This practice also helps in regulating blood sugar levels. Post-meal walking facilitates the utilization of glucose by the muscles, which can prevent sudden spikes in blood sugar. This practice is particularly beneficial for individuals with diabetes or those at risk of developing the condition.
The mental benefit: Endorphins are known to not only boost our mood but also to lower our stress levels. Being physically active helps lower the risk of clinical depression, and spending more time in nature can also help to quiet the mind.
Enhances overall health: Regular walking can improve cardiovascular health, reduce stress, and increase energy levels.
Modern doctors also recommend
Walking after a meal has various scientifically proven beneficially proven benefits. It can lower blood sugar levels, especially in individuals with type 2 diabetes. Also it lowers blood pressure and reduces the risk of heart disease. It improves sleep quality by promoting relaxation and a sense of well-being. Walking after meals has positive effects on mental health by releasing endorphins and reducing stress and anxiety.
A 15-minute walk at a brisk pace will be about 2,000 steps. Pedometer studies have shown that people who add more steps throughout the day are less likely to be overweight and they have reduced risks for heart disease, stroke, type 2 diabetes, and more. Many fitness trackers use 10,000 steps as the default goal.
