The truth about ‘fart walks’ – and whether they can really help you lose weight and slash your risk of diabetes
IF you’ve seen the term ‘fart walk’ floating around on TikTok, you might assume it’s just another social media health gimmick.
But going for a stroll after dinner to encourage you to pass wind is actually incredibly beneficial, experts say.
Not only can it ease bloating and indigestion, it also promotes weight loss.
What’s more, taking a ‘fart walk’ could even slash your risk of diabetes.
Here, we take a look at where the concept came from, how it can improve your health – and how best you can incorporate it into your routine.
What is a ‘fart walk’?
A ‘fart walk’ is a 20-minute stroll at a moderate pace after your evening meal to aid digestion.
It seems the term was coined by wellness influencer Mairlyn Smith, who posted about ‘fart walks’ in March 2024.
She said her post-dinner strolls always get things moving down there.
In a now-viral TikTok video, Mairlyn, or @mairlynthequeenoffibre, said: “Going for a ‘fart walk’ after dinner is something that is going to help you age wonderfully.
“My husband and I go out for ‘fart walks’ most nights after dinner.
“About 60 minutes after we’ve eaten, we put on our running shoes and off we go.
“I invented the hashtag. So sign yourself up for ‘fart walks’.
“It’s not really quickly. It’s more of a moderate walk.”
The alleged benefits
As her username suggests, Mairlyn, 70, eats “a lot of fibre” so by default, “has a lot of gas“.
The beauty of a ‘fart walk’ for her is that “you fart when you walk”.
“But the main reason that we do this is because by walking for as little as two minutes – we usually walk for about 10, 15 or 20 – we are helping to reduce our chances of developing type 2 diabetes,” the cookbook author added.
“Why? Well because walking is helping to maintain our blood sugar levels, keeping them from ricocheting all around.
“And as you age, especially after 40, you have a bigger chance of developing type 2 diabetes.
“So it’s these little things that you do on a regular basis that can have a really big impact on your long-term health.”
But can ‘fart walks’ really boost your health?
Like many claims on TikTok, you might have heard this and thought: “There’s no way.”
But going for a ‘fart walk’ genuinely can provide these benefits.
Dr Chun Tang, a GP and medical director at Pall Mall Medical, said: “Going for a walk after a meal is a healthy habit to get into and can make you feel great.
“When you walk after eating, it kickstarts your digestion by getting your gastrointestinal tract moving, and can also help keep your blood sugar levels more stable.
“You release mood-boasting endorphins that’ll put a spring in your step.
“The benefits of an after-meal stroll include better digestion, steadier blood sugar control, boost to your overall metabolism and a boost to your mood.
“It can also help ease bloating, prevent blood sugar spikes, and lower the risk of developing type 2 diabetes.”
And of course, it will help you fart.
Regular walks can aid in managing weight, reducing blood pressure, enhancing muscle strength and flexibility, and boosting your overall stamina
James Barr
“Walking after a meal can actually help with relieving gas by encouraging the release of trapped air,” he added.
“While a walk might not be a magic key to ‘ageing wonderfully,’ it certainly supports your heart health, which plays a big role in staying healthy as you age.”
It is also well documented that walking is also a great way to lose weight.
James Barr, personal trainer at Fitness First, said: “While running burns more than twice as many calories per minute, walking should not be dismissed.
“Regular walks can aid in managing weight, reducing blood pressure, enhancing muscle strength and flexibility, and boosting your overall stamina.
“Additionally, exposure to sunlight can help your body produce vitamin D, which is essential for bone health and immune function.”
The NHS even touts walking as “one of the easiest ways to get more active, lose weight and become healthier”.
“Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier,” the health service says.
The truth about 10,000 steps a day
By Alice Fuller, Senior Health Reporter
THE 10,000-steps-a-day concept is floated around as the be-all and end-all of optimal physical health.
But in reality, the “magic” number might actually be significantly less.
Dr John Schuna, of Oregon State University, who has studied the topic in detail, said: “Despite a widespread desire within the public health community to formalise ‘steps per day’ guidelines, there has been an insufficient body of evidence from which we could derive such recommendations.”
In fact, researchers at the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US found that fewer than 4,000 steps a day was enough to ward off premature death, and fewer than 3,000 would keep your heart and blood vessels in decent shape.
What’s more, research by Harvard Medical School found 4,400 may be more than enough to live a long, healthy life.
It turns out the ‘10,000’ idea stems from a 1960s Tokyo Olympics campaign to flog a new pedometer; hugely popular at the time, it appears to have stuck.
But according to Dr Schuna, it is actually better to ditch the idea of daily strides altogether and instead focus on movement more generally.
He says: “It’s not to say that 10,000 steps a day is not a good goal, as most people who achieve this will meet the current recommendation of 150 minutes of moderate to vigorous physical activity per week, but fitness trackers that monitor step counts don’t tell us how intense that exercise was.
“For instance, two people might both average an accumulated 5,000 steps a day — one spread evenly over a 16-hour period, the other condensed into a brisk 2.5-hour walk.
“Despite the totals being equivalent, the second individual will yield far greater health benefits because they are engaging in some moderate or higher-intensity activity.”
The benefits of opting for the latter approach? Not only will you lower your chances of type 2 diabetes, high blood pressure and obesity, you’ll also have a reduced risk of cardiovascular problems and premature death, Dr Schuna adds.
London GP Dr Zoe Watson says: “The 10,000 figure is rather arbitrary in all honesty, and not based on any scientific evidence.
“It has been latched on to because it’s memorable and easy to use as a benchmark — much like our five-a-day fruit and veg consumption and eight hours of sleep at night.
“While it might give us a sense of control and help us to stick to a routine, it can pile on the pressure and make us feel inadequate if we don’t meet it.
“That is just totally counterproductive. Some common sense is needed — any body movement is a good thing.
“Every human has different genetics, social circumstances, and lived lives, so predicting how many steps will reduce their risk of heart disease or stroke is virtually impossible.
“Forget the number. Just do what brings you joy and raises your heart rate a bit.”
On average, a 30-minute walk burns around 100 to 200 calories – though this depends a lot on your weight, James said.
“If you move at a brisk pace and walk one mile in 12 minutes, you’ll burn 8.3 calories per minute,” he added.
“However, if you prefer a more leisurely stroll and take 20 minutes to get to the coffee shop or post office a mile away, you’ll burn five calories per minute.
“For older people it can be harder to lose as many calories as their younger counterparts.”
For context, James estimates that a 40-year-old woman of medium build can expect to burn between 90 and 110 calories in half an hour.
A slightly older man who is overweight will burn 120 to 150 calories during a 30-minute walk, he added.
“It all depends on the individual, but incorporating regular walks into your fitness plan can really help to keep on top of weight loss,” James said.
How to get a ‘fart walk’ right
Yes, walking after a big meal will provide the benefits above.
But really, doing it at any time of day is far better than not at all.
Dr Matthew Kampert, a sport and exercise medicine physician at the Cleveland Clinic, told PEOPLE: “The thing that I would highlight is that walking is beneficial.
“So do it early in the morning, if that works better with your schedule.
“You get the benefits by being physically active whatever time of day.”
It doesn’t need to be brisk; a leisurely stroll is perfect.
And it doesn’t matter if it’s only 15 minutes – anything is better than nothing!