Is it better to exercise before or after meals?

Many people like to take a nap or watch TV after dinner, which can easily lead to obesity or even some physical illnesses. Therefore, doing some proper exercise after lunch can not only promote gastrointestinal digestion, but also strengthen the body, which is of great benefit to our body. So what kind of exercise after a meal is good for your health? When is the best time to do fitness?

Afternoon is the best time to exercise

In our traditional concept, we should take a nap after lunch. In fact, the human body's athletic ability reaches its peak between 2 and 4 p.m. Moreover, this is the best time to exercise as the sun is abundant, the temperature is suitable, and the wind is light. It is best to exercise one hour after lunch, otherwise it will affect the gastrointestinal digestive function.

The following exercises are good choices for after lunch:

1. Practice squatting

Action: When standing, place your feet shoulder-width apart, let your arms hang naturally, place your palms lightly on both sides of your legs, and look straight ahead. Take a step to the left with your left leg and at the same time raise both arms as if hugging something, with your hands no higher than your shoulders and your eyes looking straight ahead; bend your knees and squat about 130 degrees, keeping steady and your upper body straight; press your hands down to the same height as your navel and maintain the half-squat position for 15 seconds. When you feel soreness, numbness, or swelling in your lower limbs, stand up slowly and breathe naturally.

Function: It can exercise the muscles of the lower limbs, waist and back, and relieve muscle tension. The above exercises should be performed in accordance with the principle of gradual progress and moderation, starting with a small amount of exercise, with the heart rate after exercise increasing by 30% to 50% compared to before exercise.

2. Tai Chi Push Hands

Action: Face the Tai Chi Push Hands Device, stand with your feet shoulder-width apart and your knees slightly bent in a horse stance. Open your hands, place them on the edges of the two turntables on the same side, and turn the turntables. During the exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should form a lunge; when pushing to the left, the center of gravity should move to the left, and the left leg should form a lunge, and repeat. The practice speed is medium, and the practice time for each time should be 3 to 5 minutes. Do it 2 to 4 times, depending on your own situation.

Function: It can exercise the upper limb muscles, relieve arm muscle tension caused by writing, and promote gastrointestinal motility and facilitate digestion. When doing the above exercises, you should pay attention to gentle and even movements, and avoid using excessive force to avoid injury.

3. Go barefoot

Action: Choose a clean, smooth, pebbled path in the shade of the trees and walk slowly barefoot on the pebbled road. The best time is 30 minutes.

Function: By increasing the contact opportunities between the plantar fascia, ligaments, acupoints and nerve endings and the uneven road surface, the sensitive areas of the soles of the feet are constantly stimulated. These stimulation signals are transmitted to the corresponding heart organs and the corresponding cerebral cortex, which can regulate the functions of various parts of the body and play a role in assisting the treatment of certain diseases.

4. Variable speed movement

Movement: Generally speaking, the slow walking speed is 25 to 30 meters per minute, the brisk walking speed is 70 to 90 meters per minute, which is equivalent to about 5 kilometers per hour, and the jogging speed is 6 to 7 kilometers per hour. It is generally best to keep a constant pace, but you can also change the speed according to the terrain and ground structure. During exercise, the heart rate should be controlled between 110 and 130 beats per minute.

Function: As an aerobic exercise, it can improve cardiopulmonary function and relax muscles.

There is a science to drinking water during exercise

It should be reminded that no matter what time you choose to exercise, drinking water is a key detail that cannot be ignored. People who exercise in the morning should drink some water every 20 minutes, 120 ml at a time is appropriate. Exercise in the afternoon and evening is more intense than in the morning, and the body consumes more energy and water, so you need to replenish 200 ml of water.

At the same time, we cannot wait until we feel thirsty to drink water, because the body is already dehydrated at this time. In addition, it is best not to drink excessively after exercise, but to drink sip by sip to reduce the burden on the heart. You can also prepare some salt and sugar water, honey water or sports drinks, which will help us restore our physical strength.

The editor summarizes that doing some simple exercises after meals can not only release stress, but also relieve fatigue, relax muscles and bones, etc. You can do the above exercises after meals to promote digestion and improve your physical condition. However, it is important to note that you should not do strenuous exercise immediately after a meal, otherwise it may cause gastrointestinal discomfort.