The virtues of brisk walking, slow walk, jogging and running are all too well-known, but what is this new viral trend, fart walk? Yes, you read that right! It is a post-meal walk for anyone suffering from digestive issues like gas, bloating and indigestion, to release the gas through flatulence as they walk. This gut-friendly habit has been recommended by experts for several years to improve digestion after a meal. Want to know more about how fart walking was born? Read on!

What is fart walking?

The term ‘fart walk’ was coined by Toronto-based cookbook author Marilyn Smith, who dubs herself the ‘Queen of Fiber’. This unconventional term is just what it sounds, a post-meal stroll that helps in the release of gas from the intestines.
While this term might invite some giggles, it can have long-term effects on digestive health. Walking after having your meals is not just restricted to stretching your legs. It is also a strategic move to ease your digestion process.

In an Instagram post, Marilyn Smith detailed how ‘fart walk’ was born!

“It all began 10 years ago… I suggested to my husband that we go for a walk after dinner. When you eat as much fiber as we do, you can get gassy. We walked….cue the farts and the legendary fart walk was born,” she wrote.

On the benefits of consuming a fiber-rich diet, she said it can help reduce your risk of developing cardiovascular disease and Type 2 diabetes. “As we age, particularly over 40, the risk of developing Type 2 diabetes increases. Walking after dinner helps move blood glucose into your muscles, reducing insulin production which can help lower your risk of developing Type 2 diabetes.
That little daily habit can positively affect your long term health,” she added.

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How does fart walk work?

Physical activity strengthens the muscle layer in your gastrointestinal tract, making the movement of food through your system more efficient and curbing the chances of bloating and constipation. Walking post-meal can accelerate “gastric emptying”, the process due to which the food goes into your small intestine through the stomach. It also helps regulate blood sugar, making it especially beneficial for those suffering from type-2 diabetes or insulin resistance.

Why do high fiber foods cause gas?

Foods that are rich in fiber are nutritional powerhouses for gut health. But they can also result in increased gas production owing to fermentation in the gut. They can trigger discomfort and bloating. To curb that unpleasant feeling, a post-meal walk can help stimulate peristalsis, the downward movement of food through the digestive tract. This helps in releasing gas and reduces bloating.

What are the health benefits of fart walking?

Some of the benefits of fart walking may include the following, according to Dr Roohi Pirzada.

1. Healthy for your heart

Physical activities like walking strengthen the heart muscles and aid in blood circulation, both of which are crucial to cardiovascular health. As per a European Journal of Epidemiology study, walking for at least 30 minutes every day, five days a week can curb your risk of coronary heart disease by 19 percent. This risk even lessens when you amp up your walking speed or the distance you cover each day.

2. Weight management

For anyone who is on a weight-loss journey, fart walking can be an ideal addition to the workout regime. Walking increases the metabolism, burns calories and even helps tone the muscles. Burning calories during walking helps you lose weight. Your calorie burn depends on a myriad of factors:

• Walking speed
• The distance you have covered
• Terrain (Walking uphill will burn more calories in your body than walking on a flat surface)
• Your weight

3. Boosts mental health

Any form of physical activity performed outdoors can greatly enhance mental well-being through the release of good hormones like endorphins. These hormones help alleviate feelings of pain in the body. They also trigger a positive feeling in the body and mind that improves our mood and overall well-being by reducing stress. As per studies, walking can aid in reducing feelings of anxiety, depression, or a negative mood. It can boost your self-esteem and lower symptoms of social withdrawal. Going for a walk after meals will give you a more effective energy boost than grabbing a cup of coffee. Walking increases the flow of oxygen through your body.

4. Ideal for blood sugar levels

Walking for a minimum of 30 minutes every day basis can help keep blood sugar levels under check which makes fart walking a boon for people with type-2 diabetes or insulin resistance. As per this study, walking for 15 minutes three times a day (post breakfast, lunch and dinner) may improve your blood sugar levels more than taking a long walk of 45 minutes once during the day.

5. Aids in digestion

Walking helps move food through the gastrointestinal tract efficiently (peristalsis), helps in digestion and reduces bloating by promoting gas release by creating internal pressure in the stomach. A major reason for bloating is the build-up of gas and fart walk can aid in releasing trapped gas.

How long should you fart walk?

To get the best out of your post-meal stroll, start small by aiming for 10-15 minutes of walking at a leisurely pace. Putting too much pressure on yourself will cause discomfort and even a 15-minute stroll is sufficient for stimulating digestion. If walking is not your cup of tea, then indulging in gentle yoga or stretching can also prove advantageous.

Caution while fart walking

Refrain from indulging in intense exercise immediately after eating as it can divert the flow of blood away from your digestive tract towards your muscles, hindering digestion.

Always pay attention to your body and adjust your intensity and duration of walking accordingly. If you are suffering from any underlying conditions, then do get in touch with a healthcare professional before incorporating fart walking into your daily regime.

Keep yourself well-hydrated as dehydration can aggravate symptoms like bloating and constipation.