Simple movement to support digestion, energy, and blood sugar
This isn’t about “burning off” food.
It’s about helping your body process what you ate so you feel better after meals.
⏱️ What to Do After You Eat
| After You Eat… | Time Needed | What to Do | Why It Helps |
| Small snack (cookie, handful of chips, cocoa) | 3–5 min | Light walk or mobility | Blunts blood sugar spike |
| Normal meal | 5–10 min | Easy movement | Improves digestion & energy |
| Heavy holiday meal | 10–15 min | Gentle flow | Reduces bloat & sluggishness |
| Late-night snack | 3–5 min | Standing + breathing | Supports sleep quality |
🚶 Option 1: Post-Meal Walk (Easiest Win)
How:
- Walk at a conversational pace
- Indoors or outdoors
- No tracking, no intensity goals
Why it works:
- Lowers post-meal glucose
- Aids digestion
- Prevents the energy crash
🧘 Option 2: 5-Minute Digestive Mobility Flow
1 round:
- Standing torso rotations – 10 each side
- Cat–cow (standing or on hands & knees) – 10 reps
- Forward fold hold – 30–60 seconds
Why it works:
- Improves gut motility
- Reduces bloating
- Calms the nervous system
🔥 Option 3: 7-Minute “Glucose Flush”
2–3 rounds:
- Bodyweight squats – 15 reps
- Wall or counter push-ups – 10–15 reps
- March in place – 60 seconds
Why it works:
- Uses circulating glucose immediately
- Improves insulin sensitivity
- No sweat required
🌙 Option 4: Late-Night Reset (Before Bed)
- Stand or sit tall
- 5 slow nasal breaths
- Inhale 4 sec → hold 2 sec → exhale 6 sec
Why it works:
- Helps digestion finish
- Reduces reflux
- Improves sleep onset
Holiday Rule of Thumb
You don’t need:
❌ A workout
❌ Guilt
❌ Compensation
You need:
✅ Movement, not punishment
✅ Consistency, not perfection
