Post-meal walks, the latest health craze, might seem like a modern invention. But did you know that Ayurvedic sages prescribed this exact practice centuries ago, especially for diabetics?
As an Ayurvedic doctor, I often recommend Chankramana, or leisurely walks, to my patients. The other day, a young techie couple, Sugeetha and Varun, brought their newly diagnosed diabetic neighbor to my clinic. After covering diet and medication, I stressed the importance of daily walks. Sugeetha’s keen question about walking in Ayurveda led me to unearth the profound wisdom hidden in our ancient texts.
The Magic of Chankramana
The Charaka Samhita, a cornerstone of Ayurveda, advises
“Walk 100 paces after lunch and dinner, in a windless spot, to boost digestion, maintain weight, and extend life.” (Charaka Samhita, Sutrasthana)
The Sushruta Samhita, another gem, defines Chankramana as a painless, comfortable walk that “increases lifespan, strength, intellect, digestion, and sensory function.” (Sushruta Samhita, Chikitsa Sthana)
But here’s the kicker – the Sushruta Samhita sets a lofty goal for diabetics
“An obese Prameha patient should walk over 100 Yojanas (about 1200 km) in a year.” (Sushruta Samhita, Chikitsa Sthana)
1200 km might seem overwhelming, but the message is loud and clear – consistent walking is non-negotiable for managing diabetes.
The Science of Strolling
Ayurveda explains that walking stokes the digestive fire (Agni), aiding digestion and preventing toxin buildup. It also balances Kapha dosha by increasing Vata and reducing fat accumulation, a major culprit in Prameha.
Modern research backs up these ancient insights. Studies confirm regular walks improve digestion, blood sugar control, heart health, and weight management. Just 30 minutes of brisk walking 3-4 times weekly can dramatically lower blood glucose in diabetics.
Making Chankramana a Habit
To maximize the benefits of Chankramana, Ayurvedic texts provide practical tips.
- Wear footwear while walking (Ashtanga Hridaya, Sutrasthana)
- Maintain a slow, steady pace (Charaka Samhita, Sutrasthana)
- Walk for 5-15 minutes after each meal
- Choose a natural, tranquil setting
However, avoid walking if you have foot issues, or wounds, or are recovering from surgery. When in doubt, consult your doctor.
The Way Forward
In our hectic modern lives, the ancient art of Chankramana is a true lifesaver. This simple habit practiced regularly, can revolutionize diabetes prevention and management.
As an Ayurvedic physician, I implore you to embrace post-meal walks as a daily ritual. Start small, stay the course, and reap the countless rewards of this timeless practice.
1 comment
[…] Physical activity is vital for healthy elimination. It stimulates circulation, tones the abdominal muscles, and encourages peristalsis. Engage in at least 30 minutes of mild to moderate exercise daily, like walking, yoga, or swimming. Specific yoga poses like wind-relieving pose or locust pose are excellent for constipation. […]