I was trying to get healthier... but exercising during lunch actually makes it worse. Why?

Consistent exercise is undoubtedly good for health. It improves physical and mental well-being and reduces the risk of various diseases. However, exercising too intensely or hastily can actually cause problems such as indigestion and sleep disturbances. For example, office workers and students preparing for exams often split their lunch break to exercise or exercise right before sleeping. Why is that?

 

First, if you split your lunch break to exercise, you inevitably have to eat quickly in order to make enough time for exercise. Rushing through your meal like this puts a strain on your stomach.

☆If you exercise immediately after lunch when digestion is not complete, the blood flow that should be focused on the digestive organ muscles (visceral muscles) is diverted to the skeletal muscles.

As a result, the blood volume and energy of the internal muscles become depleted, leading to bloating and difficulty in digestion. If this process repeats, it can lead to chronic indigestion, functional gastrointestinal disorders, and other related issues.

 

Exercising without having lunch can also be problematic. Exercising excessively while hungry can easily lead to fatigue, reduce the effectiveness of the workout, and increase the risk of binge eating afterward.

Additionally, exercising during lunchtime can lead to increased fatigue in the afternoon.

Because lactic acid, a fatigue-inducing substance, is secreted in large amounts 1 to 2 hours after finishing exercise.

 

If you want to exercise during lunchtime, it is recommended to take a light walk for about 20 minutes after eating. Walking slowly after a meal can help reduce the amount of fat accumulated in the body and prevent obesity.

Especially for diabetes patients, post-meal walks are even more necessary. This is because their insulin function is impaired, leading to prolonged post-meal hyperglycemia, and glucose is converted into fat more quickly. There is also a study from the University of Otago in New Zealand showing that light walking after meals can lower blood sugar levels. However, for people with weak digestive systems, even a light walk can reduce digestion and increase the burden on the digestive system. People with severe stomach weakness, such as gastroparesis, should sit or lean comfortably for one or two hours after meals to allow their bodies to focus on digestion.

 

It is also best to avoid exercising just before sleep. Intense exercise at night raises body temperature and activates the sympathetic nervous system, which can lead to sleep disturbances. Exercise should be completed at least 4 hours before bedtime. If this is difficult due to your schedule, doing yoga or stretching after a bath to promote parasympathetic nervous system dominance is recommended. Listening to classical music or taking a lukewarm shower 30 minutes before sleep is also beneficial for restful sleep.

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Office workers are busy and tired, making it difficult to exercise separately.

There are cases where I exercise during lunch break.

Many people experience chronic indigestion and functional dyspepsia after post-meal exercise.

It is said that gastrointestinal disorders may occur.

It is recommended to take a light walk.