Editor’s note: Dana Santas, known as the “Mobility Maker,” is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book “Practical Solutions for Back Pain Relief.”
For many, Thanksgiving kicks off a season filled with festive gatherings and indulgent meals. After each hearty feast, it’s all too common to feel heavy, bloated and sluggish.
While it’s easy to blame the turkey for your tiredness and sink into the couch for a nap, there are some simple activities you can do to avoid a post-meal slump. Moving after meals can support digestion, reduce bloating and enhance your energy — leaving you feeling refreshed rather than weighed down.
Here are three easy ways to incorporate bloat-banishing, after-dinner activities into your Thanksgiving festivities and beyond.
Take a family walk
Walking is one of the simplest, most accessible ways to get moving. Studies show that taking a walk right after eating can help with blood glucose management, making it a great strategy to reenergize after a big meal. Research also highlights that walking and other light-to-moderate exercise helps your stomach empty quicker, easing fullness and bloating.
Try strolling around your neighborhood for 10 to 20 minutes or, if the weather permits, visit a nearby park with family and friends. Even if it’s chilly outside, bundling up and stepping into the brisk air can feel refreshing after hours in the warmth of a bustling kitchen with the cozy dinner crowd.
Walking also offers a great opportunity for family bonding and can become a holiday tradition that keeps everyone feeling good. Initiating a family walk and sharing some of the myriad long-term health benefits of regular exercise might even inspire some of your more sedentary relatives to start walking regularly after the holiday.
Play together outside
If you’re up for a bit more activity, consider a family game outside like touch football, kickball or Frisbee. Engaging in an outdoor game allows everyone to get involved — even if Grandma and Grandpa are just spectators. Everyone can benefit from the fresh air and sunlight. And the lighthearted competition makes for a fun and memorable post-meal experience. Weather permitting, our family often heads outside after dinner to enjoy the crisp air, either playing ball or letting the younger kids lead us in gymnastic and dance tutorials.
These types of activities not only encourage healthy movement, but also help shift the focus away from being solely on food to include enjoyable family interactions. The shared energy, communication and laughter during play can help everyone feel lighter, more connected and invigorated. Plus, turning post-meal playtime into a tradition can make the holiday feel more special, giving everyone something to look forward to beyond the big meal.
Do digestion-aiding stretches
If the weather or setting isn’t ideal for outdoor activities, or if you’re looking for something gentler indoors, try some simple stretches right from the comfort of the couch to stimulate digestion and provide relief.
As a strength and mobility coach who began my career as a yoga instructor, I was taught early on that yoga can aid in digestion. It reduces bloating and discomfort by creating mild pressure changes within the abdomen and gently massages and compresses the digestive organs to stimulate gastrointestinal activity.
As such, for years, I’ve benefited from the stomach-soothing properties of stretching after large meals or anytime I experience stomach upset. Science supports this concept with numerous studies showing yoga-inspired stretching can alleviate digestive distress — even lessening the impact of irritable bowel syndrome, as one small study found.
In my experience, any stretches that involve twisting or lengthening your body are most effective. You can try this basic side-lying twist pictured below by following these simple instructions.
Editor’s note: Check with your doctor before beginning any new type of exercise, and stop immediately if you experience pain.
Side-lying bent-knee twist
Lie on the floor or on a bed with a pillow or pad under your head and a pillow or yoga block between your knees.
Shift onto your left side and ensure your shoulders are aligned vertically and your arms are extended out in front of your shoulders, resting on the floor or bed, palm to palm. Likewise, your knees should be out in front of your hips.
Inhale as you lift your right arm and rotate through the middle of your back to reach to the right, bringing your hand as close to the floor as you feel comfortable.
Your gaze should follow your hand, turning your head to the right.
Be sure to squeeze your top knee into the pillow or yoga block to keep your knees stacked and ensure that your hips and low back don’t move. You will feel a stretch in your low back, but you do not want to twist from your low back.
Hold the rotation for 3 to 5 deep breaths, focusing on moving your lower ribs in and out with your inhales and exhales.
Repeat on the other side.
Modification: If you find it difficult to rotate from this position, try straightening your bottom leg while keeping the top knee bent pressing into the pillow or block against the floor.
This twist and other gentle yoga stretches are also great for facilitating sleep.
Embrace these post-meal moves year-round
Adding the after-dinner activities described above to your holidays not only relieves bloating and sluggishness but also promotes a healthy, balanced approach to enjoying the season.
The best part? These post-meal moves aren’t just for special occasions — they are small but impactful habits you can carry with you year-round. By taking a few minutes to walk, stretch or engage in light activity after any meal, you will digest more efficiently, reduce bloating and maintain steady energy levels. Over time, these simple practices can leave you feeling lighter, more connected to your body and better able to stay on track with your wellness goals, no matter the season.
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