A Thanksgiving Tradition Worth Stepping Into: The Benefits of a Pre- and Post-Dinner Walk

By Brigantine Physical Therapy

As physical therapists, we spend a lot of time helping people move better, feel stronger, and enjoy the activities that add meaning to their lives. And while we love a good exercise program, sometimes the simplest movements bring the greatest rewards. That’s why at Brigantine Physical Therapy, we encourage our patients—and our community—to incorporate one easy, accessible habit into their Thanksgiving celebration: take a walk before and after dinner.

Thanksgiving is a day full of connection, gratitude…and of course, plenty of food. While relaxation is part of the holiday’s charm, spending just 10–20 minutes walking before and after your meal can make a remarkable difference in how your body feels and functions. In Brigantine we have the added bonus of being able to take a walk on the beach, enjoy being by the water and getting some movement.

Why Walk Before Thanksgiving Dinner?

A gentle pre-meal walk is a fantastic way to prepare your body for the festivities ahead. First, it stimulates your metabolism by increasing blood flow to your muscles, lungs, and digestive system. This means your body is better primed to handle the hearty, comforting foods that make Thanksgiving so special.

Walking also helps regulate blood sugar levels by encouraging your muscles to use glucose more effectively. For individuals who struggle with energy crashes or blood sugar fluctuations, this small step can help keep you feeling more balanced throughout the day.

And let’s not overlook the mental benefits. A brisk stroll before the chaos of cooking and gathering can reduce stress, elevate your mood, and help you get grounded before diving into hosting duties or bustling family conversations. Fresh air, movement, and a moment of calm can truly set the tone for a joyful holiday.

The Magic of the Post-Dinner Walk

We’ve all experienced that heavy, sluggish feeling after a big meal. Instead of sinking into the couch right away, consider stepping outside for a comfortable walk—it doesn’t need to be fast or far. Even a leisurely pace jumpstarts digestion by encouraging peristalsis, the natural movement of your gastrointestinal tract. This can ease bloating, reduce indigestion, and help you feel lighter.

A post-meal walk also helps moderate blood sugar spikes, which tend to be higher after large, carbohydrate-rich meals like a classic Thanksgiving feast. Research consistently shows that light movement after eating can significantly improve glucose uptake—an excellent habit for long-term metabolic health.

Plus, walking with family or friends provides a wonderful opportunity to connect. Kids with extra holiday energy, relatives you haven’t seen all year, or even a solo mindfulness walk—any version offers a chance to unwind, reflect, and appreciate the moment.

A Tradition That Supports Long-Term Wellness

At Brigantine Physical Therapy, we believe that healthy habits don’t need to be complicated. Something as simple as walking can support joint mobility, cardiovascular health, and mental well-being. Building a pre- and post-dinner walk into your Thanksgiving routine is a gentle, accessible way to honor your body and support your health—without taking away from the joy of the holiday.

So this year, lace up your shoes, step outside, and give yourself the gift of movement. Your body (and your digestion) will thank you.

From all of us at Brigantine Physical Therapy, we wish you a happy, healthy, and active Thanksgiving!

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