Consistent exercise is undoubtedly good for health.

 

Because it improves physical and mental health and reduces the risk of various diseases. However, exercising too intensely or too quickly 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 end up eating quickly in order to make enough time for exercise.

 

Starting a meal like this puts a burden on the stomach. Also, exercising immediately after lunch when digestion is not complete causes blood flow that should be focused on the digestive muscles (visceral muscles) to be diverted to skeletal muscles. As a result, the blood volume and energy in the visceral muscles become insufficient, leading to bloating and difficulty in digestion. If this process repeats, it can lead to chronic indigestion, functional gastrointestinal disorders, and other issues.

Working out without having lunch can also be problematic. Exercising excessively while hungry can easily lead to fatigue, reducing the effectiveness of the workout, and increases the risk of binge eating afterward. Additionally, exercising during lunchtime can have the side effect of making you feel more tired in the afternoon, as 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 high blood sugar levels after meals, and glucose is converted into fat more quickly.

 

There is also a study by the University of Otago in New Zealand indicating that a light walk after a meal 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 very weak stomachs, such as those with gastroparesis, should sit or stand comfortably for an hour or two after a meal, allowing their bodies to focus on digestion.

It is also best to avoid exercising right before falling asleep.

 

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 four hours before bedtime. 

 

If it is difficult due to your schedule, do yoga or stretching after bathing to promote parasympathetic nervous system dominance. Listening to classical music or taking a lukewarm shower 30 minutes before sleep is also good for restful sleep.

 

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Somehow, active exercise

It's nice in the morning..

Post-meal exercise

 

Side pain while running after eating...

I'm not sure if this is the right place for this...

 

Eating slowly is the most important thing.