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On today's episode of the Elemental Evan podcast, you'll discover the massive health benefits of taking a short five-minute walk. Learn why this seemingly small activity is a powerful tool for improving blood glucose levels, aiding digestion, boosting energy, and enhancing mental clarity. By discussing the science behind walking after meals and its various advantages, Evan encourages listeners to embrace this accessible form of movement. Don't miss out on this practical advice that can transform your health with minimal time commitment.

00:24 Episode Overview: The Power of a 5-Minute Walk

00:48 Sponsor Shoutouts and Subscriptions

01:39 The Benefits of Walking

03:07 Scientific Study on Walking and Blood Glucose

08:14 Practical Tips for Incorporating Walks

12:00 Conclusion and Final Thoughts

DISCLAIMER:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

Hey, what's going on.

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Welcome back.

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You're listening to the elemental Evon

podcast designed to provide you with

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a simplified and holistic breakdown

of health and wellness topics.

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So you can walk away from these episodes

ready to apply this knowledge to your

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life and take control of your health.

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As always, this is your

host, Evan Roberts.

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And today's episode, we are going to

be talking about the smallest little

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form of movement that you can pretty

much do, and the massive benefits

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that it can have for your health.

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And it comes in the form of a

simple short five minute walk.

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Yes.

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It's literally that small, that easy.

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And we're going to dive into it.

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So first off, please,

if you haven't already.

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Feel free to check out the description

and show notes of today's episode to

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take a look at some of our sponsors

and as well as see the beautiful

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Let's jump into today's episode.

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So.

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I love walking.

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It is an incredible form

of movement and exercise.

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I know there's a lot of

people who still kind of.

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Have the stigma around walking

as not really being a form of

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exercise, but it absolutely is.

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It uses.

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You know, multiple parts of the body

and it is a great form of movement.

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One of the big, big reasons that I love.

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Walking is also that it has a

very low barrier of entry, right.

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It's accessible to practically.

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Practically anyone.

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I mean, it's a very

accessible movement practice.

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So, you know, regardless of your, uh,

physical activity level, even your weight

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for the most part, pretty much everyone

can go for a walk with the exception

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of some very few rare cases, right?

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So walking is super accessible and

it has a huge benefit on our health.

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It's also something that we

were born and designed to do.

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You were given two legs to walk

and move around on this earth.

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It's something that our body expects

of us to do, but we do so very

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little of it in today's world.

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And trust me, I am.

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First to raise my hand and say that

I'm guilty of not walking as much as I

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should, but after today's episode, I feel

very encouraged and happy to encourage

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all of you in even taking a short five

minute walk and the power and benefits.

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Of doing a short five minute walk.

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So the five minute walk, the reason

I'm focusing on specifically that

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number five minutes is because of a

study that was looking at the benefits

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of walking on blood glucose levels.

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After eating a meal and with walking.

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So.

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They did the study on, I think it was

two minutes and then five minutes now,

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why I didn't go with the two minute?

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One is because two

minutes is it's so short.

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Like if you're going to go

out for a walk, you might as

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well, at least do five minutes.

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I mean, five minutes is like

walking around the block, basically.

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So.

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It's still super attainable and

as well, there's always going to

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be a little bit more benefit if

you do a little more, obviously.

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Um, so getting out there and

doing five minutes is kind of

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the one that I want to shoot for.

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But in this study, they were looking

at blood glucose levels and the

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impact or effect that going for

just a short two to five minute walk

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would have on blood glucose levels.

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Now.

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Why is that important?

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Well, if you were a pre-diabetic or a

person with type two diabetes, of course,

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you already know why this is important,

but for most people out there who maybe

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don't deal with diabetes of any kind.

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It's really important for us to walk after

a meal for a few reasons, because for one,

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not only does it lower your blood glucose

levels, which I will break down what.

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Why that's important and kind of what

that all means in your body, but as

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well, it helps out with your digestion.

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So going for a walk after a meal

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can stimulate peristalsis, which

essentially helps to move food

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through the digestive system.

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So it can help with things like

constipation, bloating, and acid reflux.

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So super good for your digestion.

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Especially after eating a meal, I

already mentioned the blood glucose

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levels and then as well, it can

help with your cardiovascular health

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can help reduce your risk of heart

disease, uh, mental health as well.

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It's very good for that.

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It's good at, uh, improving mental

clarity and improving your mood.

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It's great for your energy levels.

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It can increase your circulation and

just overall boost your energy levels

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and last but not least, it helps to

prevent a lot of chronic diseases.

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Um, of course a five minute walk is

not going to be the end all be all,

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but it is a good place to start.

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So very quickly for those of you who

are unfamiliar with glucose and blood

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glucose levels and all of that good stuff.

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When you eat food, especially sugar

or carbohydrates, carbohydrates,

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obviously artists that'd be broken

down into sugar, but once your body

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breaks down all the food that it's

eating your leftover with some, uh,

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some glucose and you can only have so

much glucose in your blood at one time.

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So glucose is obviously a form of energy,

but if your body is not using that

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energy, AKA, you eat a meal and then

go sit down at your desk or lay down.

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So essentially you're not moving

your body in any way, what your body

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has this energy or this access to

energy, but it has nowhere to put it.

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So what it has to do is then send

that glucose to your liver and your

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muscles to be stored as glycogen.

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So when that happens.

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Over time.

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If you continue this, you know, the

same process of eating these very

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sugary or carb heavy meals, and then

having very little to no activity

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throughout your day, especially,

you know, right after your meals.

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And you just go and sit down over time.

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This can lead to some serious health

complications down the road, such as

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things like type two diabetes, right.

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So it's very important that

we don't allow that to happen.

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And one of the best ways and easiest ways

to at least have some impact on that is

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to at least go out for a five minute walk.

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Because when you go for a walk, you're

going to be using your muscles and guess

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what your muscles need energy to move.

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So they're going to require.

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A very quick, accessible, easy form

of energy, which is going to be

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that glucose that is in your body

because you've just ate a meal.

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And so your body will provide that glucose

to your muscles so that they can function.

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Move, carry you through the nice five

minute walk, which is then in turn,

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going to lower the blood glucose levels.

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Right.

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And, and as well, there's going to

be less of it stored as glycogen

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in your liver and your muscles.

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So it's a really excellent and easy

way to help kind of put a buffer

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on those meals that you're eating.

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And your blood glucose levels.

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So instead of having a massive

spike, maybe it's just a little

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more of a speed bump, right.

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Which is something that

we want to shoot for.

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Especially because we eat a ton of carbs

and a ton of sugar in today's society.

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So this is, you know, in a very.

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Tangible issue that we have in

our society right now, where a lot

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of people are, you know, having

type two diabetes or pre-diabetic.

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So this is a very easy.

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Process at easy step that you

can do to help kind of at least

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mitigate that a little bit.

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Um, now I'm going to give you

another thing here, and I hope

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that you can at least do the five

minute walk, because if you can't.

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I think that we have bigger

problems, like time management.

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Um, and if you can't fit in

a five minute walk, yeah.

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We need to work on our scheduling

here because I think everyone, after

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a meal can fit in a quick little five

minute walk, like I said, it's pretty

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much going just around the block.

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So.

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If you can't do that though, and

you absolutely just have to go

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back to your desk and do whatever

task it is that you need to do.

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Then at the least please stand.

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Because even in this study, they were

able to see that standing still had some

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benefit to lowering blood glucose levels,

not as powerful as going for the walk,

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but still was more beneficial than if you

went back to sitting or to laying down.

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So at the minimum, please, after

your meals, especially if they're

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super sugary and carby at least

stand at your desk or with whatever

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task it is that you're doing.

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Uh, and if you can do at least

a little bit better than please

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go for that five minute walk.

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And of course, if you can

extend that walk to 10, 15, 20

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minutes all the better, right?

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Like you're just going to receive

more benefits from going for

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a little bit of a longer walk.

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But it's really awesome to see

that at least five minutes is

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still going to be super beneficial.

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And the reason I want to highlight five

minutes here as well is because I think

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it's important for us to mention that.

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The best form of exercise or healthy

habits for that matter, or even

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just good habits for that matter.

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Go, as far as that goes, is.

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The best habits are going to be the ones

that you can actually stick to and do

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consistently over a long period of time.

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If for example, I was recommending

for you to go do a 25 or 30 minute

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walk after eating your meal.

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And let's say you did it for like a week,

but then after that week you just died

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off and just never returned back to it.

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That's a loss, right?

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Like that's, it was great for that week.

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But then after that, I mean,

we're back to square one.

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However, if getting out for a five

minute walk is something that you can

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absolutely do for eight, you know,

consistently every single day after

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your meal for a long period of time.

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And even if you missed a couple

of days where you didn't go out

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for a walk, but then it was easy

to pick it back up because you

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know, it's just a five minute walk.

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Then by all means, please

go ahead and do that.

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I think it's really important for us

to look for consistency, as opposed

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to just trying to shoot for the stars,

trying to like dream big here, you

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know, and then we go out and we start

doing it and we're all gung ho about it.

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And then come to find out like two weeks

later we just have completely fallen

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off and it feels like too big of a

barrier of entry to get back into it.

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So.

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Five minute walks, incredible

benefit for what it's worth.

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It has a huge return on investment.

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And honestly, who doesn't have five

minutes to go for a short little walk.

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And like I said, walking

is just so accessible.

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I think it's one of the best

forms of movement that we can

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do for the general population.

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Like if there's one thing I could

have us do in terms of more movement

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would be to start walking more.

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So anyways, Five minutes, improve

your blood glucose levels.

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Feel better.

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Improve your digestion.

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And just have better energy levels and be

in a better mood and just know that you're

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really helping your body and using up

some of that glucose that you're eating.

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Um, of course that's not an

excuse to go ahead and eat

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some super carby sugary meals.

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And then go ahead and just feel like

you can go for a short little walk.

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Of course, we need to also watch our diet.

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But nonetheless, this is a really

simple, easy thing to do, and it's going

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to have a big return on investment.

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Okay, that's going to do it for today.

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Today's episode was a little bit shorter.

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I hope you all enjoyed this.

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That's the goal is to just

give you some really simple.

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Uh, tips and tricks that

you can apply to your life.

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That don't feel like a huge barrier

of entry or hard to get into.

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Um, then again, like who can't

do a five minute walk, right?

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So.

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I hope you enjoyed this.

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I hope you found some benefit.

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I hope you learned something today and

hopefully you can apply this to your life.

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If you aren't already.

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Um, it's a great practice to start

incorporating, and honestly, don't

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limit the five minute walk to just

after your lunch meal, you can do it

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for breakfast, lunch, dinner, you can.

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Walk, anytime you want, you're still

going to receive a ton of benefit from it.

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Um, there's never a bad

time to go for a walk.

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So anyways, you guys, I hope you

enjoyed today's episode greatly.

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Um, I always love hopping on

this podcast and just sharing

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some thoughts with all of you.

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Um, yeah.

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I love you all so much.

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I hope you have a beautiful

rest of your day, please.

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Tune in for next week's

awesome episode as well.

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And I will see you all next week.

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Much love everybody, connect your

elements, uh, connect your elements.

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Do everything with good intention.

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Sorry, I'm getting mixed up here.

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Y'all.

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Um, and have just a

beautiful rest of your day.

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Much love everybody piece.