Walk gently 10 minutes after dinner. Good material from Dr. Jed.

I've seen many people who haven't had a lot of dinner lately, but have a lot of stomachs, swollen legs, cold feet, palpitations, deep sleep, or night pressure swings. I haven't seen any obvious diseases yet. After washing the history, I found the same common point: "Eat and sit long and sleep fast," causing slow blood flow, sugar and fat to freeze in the bloodstream for longer. The heart has to work hard unconsciously. Walking softly after dinner for 10 minutes is the easiest way to get the body into recovery before bed.

A 10-minute walk after dinner. How to make it work?

1️⃣ Start walking 10-15 minutes after the meal.

Do not hurry to walk immediately after placing the spoon. Should wait for the food to start down the stomach for 10-15 minutes. It will reduce the stiffness and acid reflux. Then start walking slowly for the subsystem to continue to work. Blood will flow from the abdomen to feed the muscles better. Do not compete for blood until the abdomen is tight.

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2️⃣ Walk slowly but continuously. Breathe deeply in rhythm.

No need to walk fast or lift your knees high, just walk comfortably, talk, deep in-out breathing will stimulate the parasympatetic system, cause blood vessels to decompose, slower your heart to beat, blood flow better without stimulating stress hormones, very suitable for bedtime.

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3️⃣. Sway your arms gently, open your shoulders. Don't bend the screen.

Swinging the arms stimulates blood flow from heart to arm and back into the heart. Reduces cold hands, stiffness of shoulders, and drains blood freezes from the chest. Should not bend to look at the mobile phone because it presses the chest, presses the neck, makes blood flow upside down.

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4️⃣ Finish with a slow walk, last 1-2 minutes.

Gradually slow down, so that the heart and pressure adjust gently, reducing the chance of palpitations or dizziness before bedtime. This allows the nervous system to enter resting mode, naturally deepening sleep.

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5️⃣ Walk regularly. Don't be long, but be consistent.

Walking after dinner for 10 minutes a day is better than walking hard once a week because it reduces blood sugar freeze, reduces fat floats, reduces viscous blood vessels, and makes blood vessels more elastic in the long run. Even more consistent, blood will flow better all night.

Changing from "eat and sit and eat and sleep" to "eat and walk gently for 10 minutes" helps to improve blood flow. The heart is lighter, sugar is not stale, blood is not viscous, and sleep deeper. It is a simple formula that is very suitable for people aged 40 + and those who want to take care of their heart before bed without medication.