Many sayings in Chinese culture reflect centuries of collective wisdom about health and well-being. 

One such saying, “饭后百步走，可活99,” means: “Take a hundred steps after meals, and you may live to 99.” It also indicates the compounding effects of a routine. So, it carries profound insights into the relationship between daily habits and longevity.

As a Chinese person, I practice this wisdom in my modern lifestyle, both at home and at work. In today’s article, I will explore its health benefits and provide practical tips to help you embrace it. 

What Does It Mean?

It means taking a light walk after your meal rather than sitting or lying down. Well, just be aware of the number – “99”, which symbolizes longevity and vitality in Chinese culture. 

The Science Behind the Saying

Now, you may wonder the science behind this Chinese proverb. Here are pieces of evidence of the benefits of post-meal walking based on scientific research:

1. Improves Digestion

• Light body movement following a meal helps food pass through the digestive tract.
• It significantly reduces bloating and discomfort, particularly after large or heavy meals.

Reference: Harvard Health: Benefits of Walking After Eating

2. Stabilizes Blood Sugar Levels

• Walking after eating helps regulate blood sugar, which is especially beneficial for people with diabetes.

Reference: American Diabetes Association: Benefits of Post-Meal Activity

3. Supports Cardiovascular Health

• Walking after meals can improve blood circulation, reduce blood pressure, and strengthen the heart. Regular light exercise, like post-meal walking, is linked to a lower risk of heart disease and stroke.

References:

1. American Heart Association: Walking for Heart Health
2. Mayo Clinic: Walking for a Healthy Heart
3. National Institutes of Health: Exercise and Cardiovascular Health

4. Enhances Mental Well-being

• Walking helps release endorphins, the body’s natural feel-good chemicals. As the name sounds, endorphins reduce mental stress and promote a healthy emotional state to make you happy. 

References:

1. Harvard Health: Walking for Better Mental Health
2. American Psychological Association: The Mental Health Benefits of Exercise
3. National Institute on Aging: Benefits of Exercise for Mental Well-being

Walking after meals helps you digest food and clears your mind, making it a holistic habit for both body and mind.

My personal experience 

Following the scientific-based health benefits, I hereby share my story with you.

As a modern office worker based in Shanghai, nearly all of my Chinese colleagues lie on the couch or do a desk sleeping.

But I never sleep immediately after lunch. Instead, I walk out of the office building and take a walk in a nearby park. Luckily, there are so many city parks in Shanghai.

Of course, I benefited hugely from this post-lunch walking habit: staying outside the working environment freshened my mind, and I tend to be productive in the afternoon. Most importantly, I feel my whole body is getting along very well with this low-paced post-meal walk, and it feels good to return to work after the ‘outdoor play.’ 

I don’t know whether this habit will increase my longevity, but I see the immediate benefits. So, I will keep up with this habit in my life. I mean, why not?

How to Practice “饭后百步走”

When I work inside a building, I will try to get out to find some fresh air in a city park. When I

Although “饭后百步走” is well known to all Chinese, not everyone performs it, especially modern working people like my Chinese colleagues.

It’s actually quite common for people to not usually do ‘hard’ things but convenient things. Sitting is easier than standing. Lying down is easier than sitting. So why should I bother even walking when I can choose to sit or lie down in a comfortable place? 

I understand because I often find it more attractive to do easy things. But here is what I have learned: once you start doing ‘hard’ things, nothing won’t stop you anymore. Getting started is the most challenging part. Once you pass through it, it becomes easier. 

So, to help you get started, here are some practical tips to help you get into this new routine:

1. Start Small

• Begin with a few minutes “lazy” stroll after your meal.

2. Make it Rewarding

• Choose a lovely place near your workplace or your home to enhance your experience (your favorite park or streets)
• If you are a social person, walking with family, friends, or colleagues to turn it into a bonding activity can help you develop a routine. 

3. Stay Consistent

• Once you develop such post-meal walks as a daily habit, you will see the compounding benefits over time – less stressful, more energetic, and much happier. This is also the truth of “饭后百步走，可活99”.

Cultural Context

Although “饭后百步走，可活99” is a Chinese saying, I have seen it under various cultural contexts. 

Back to my work in the Netherlands, my Dutch colleagues will invite me to a simple lunch meal and a walk around the office. I’m happy to see such vibrant energy from a modern working lifestyle. 

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Do you take a walk after meals? Share your experiences or tips in the comments below!