Take a “Fart Walk” for better comfort and health, according to Virginia 4-H Healthy Living Ambassadors

 Written by: Grace Stevens, 2025–2026 Virginia Teen Healthy Living Ambassador

After a large meal, many of us feel ready to sink into the couch — often accompanied by bloating, sluggishness, or acid reflux. Fortunately, there’s a simple and healthy way to ease these uncomfortable symptoms: take a short walk.

Sometimes humorously called a “fart walk,” a brief stroll after eating can support digestion and help relieve bloating and heartburn. Light movement encourages the digestive system to keep working efficiently, helping your body feel more comfortable after a big meal.

Research highlighted by Harvard Medical School suggests that walking after meals may also help:

• Regulate blood sugar levels 
• Reduce cravings for sweets 
• Support immune function 

Over time, this simple habit can contribute to: 

• Maintaining a healthy weight 
• Lowering the risk of obesity 
• Reducing risk of type 2 diabetes

Tip: The best time to walk is shortly after eating — even 10–15 minutes can make a difference. Consider stepping outside with family members, inviting guests to join you, or enjoying a quiet stroll before dessert.

Reminder: After enjoying your favorite foods, make room for a short post-meal walk. Your body will thank you.

Winter exercise to stay active & energized

Written by: Garima Patel, 2025–2026 Virginia Teen Healthy Living Ambassador

Indoor Cardio Circuit

Why: Boosts heart health and energy when it’s too cold outside.
Try: 30 seconds each:

1. Jumping jacks 
2. High knees 
3. Butt kicks 
4. Fast marching

Bodyweight Strength Routine

Why: Builds muscle and prevents winter sluggishness.
Try:

• 10–15 squats 
• 10 pushups 
• 20-second plank
• 10–12 lunges per leg

Indoor Walking or Step Workout

Why: Keeps blood flowing and reduces stiffness.
Try:

• Walk indoors for 10–15 minutes 
• Use stairs 
• March in place while watching TV

Healthy Winter Habits

• Stay hydrated — Aim for 6–8 cups of fluids daily 
• Get sunlight — Sit near a window or step outside midday for vitamin D 
• Eat warm, nutrient-dense foods — Soups, oatmeal, fruits, vegetables, and lean protein support wellness 
• Keep a consistent sleep schedule — Longer nights can disrupt routines 
• Support mental health — Journal, stretch, read, or connect with friends to boost mood

Did you know? Cold weather can reduce your sense of thirst, making it easier to become dehydrated in winter, even when you don’t feel sweaty.

Recipe: French Toast with Fruit Sauce

Prep Time: 5 minutes
Total Time: 10 minutes
Servings: 8

Ingredients

•  4 eggs 
• 1 cup 1% milk
• 1/2 teaspoon ground cinnamon, divided 
• 1/2 teaspoon vanilla extract 
• 1 tablespoon butter 
• 8 slices whole-wheat bread 
• 3 cups strawberries, sliced 
• 1/3 cup maple syrup

Instructions

• In a mixing bowl, beat eggs with a fork or whisk. Add milk, 1/4 teaspoon cinnamon, and vanilla extract. Beat until well mixed. 
• Melt butter in a skillet on medium-high heat. 
• Dip one slice of bread at a time in the egg mixture and turn over to coat both sides. 
• Place bread slices in the hot skillet. Use a spatula to turn bread. Cook each side until golden brown, about 2 minutes. 
• To make fruit sauce, combine strawberries, syrup, and remaining cinnamon in a microwave-safe bowl. Mix well. Microwave for 30–60 seconds or until warm. Remove and stir. 
• Spoon sauce over French toast and serve.

Recipe adapted from Food Network by the ambassador team.