30 minutes of aerobic exercise after meals

There is no standard answer for this matter that applies to all people. For healthy adults who eat only 70 to 80% full and have no underlying gastrointestinal diseases, the benefits far outweigh the risks if they rest for 10-15 minutes after meals and then do 30 minutes of low-intensity aerobic exercise. However, if they have digestive system diseases, have eaten too much, or are recovering from illness, blindly following the trend will harm the body. The specific choice depends on your own situation.

My mother was ambushed by the square dancing sisters two years ago, who said that dancing for 30 minutes immediately after eating could lower blood sugar and slim down the belly. As soon as she put down the bowl and carried the speaker, she rushed downstairs. After dancing for more than half a month, she developed chronic gastritis. When she went to the hospital, she was scolded by a gastroenterologist, saying that she had poor gastric motility. Her stomach was busy digesting after eating, and strenuous exercise robbed the blood supply. It was strange that she didn't feel pain. Later, she adjusted to sitting there peeling oranges for half an hour after eating, and then taking a leisurely walk in the park. Now she has no stomach pain and her fasting blood sugar is very stable.

In fact, there have always been two completely different views on this matter in the sports field. No one is right or wrong, but it only suits different people. One group prefers "moving as early as possible after a meal", mainly targeting people with poor blood sugar regulation ability, especially patients with type 2 diabetes. "Diabetes Care" has previously published relevant research. Low-intensity slow walking within 10 minutes after a meal can reduce the postprandial blood sugar peak by about 22%, which is even milder than the intervention effect of some anti-diabetic drugs. Several people with diabetes around me personally tested it. Walking slowly for 30 minutes after lunch was nearly 2 points lower than the post-meal blood sugar level of lying down after eating. The effect is indeed real. The other group insists on "resting after meals", based on the fact that the intestines and stomach need a large amount of blood supply to complete digestion after eating. Immediate exercise will only allow blood to flow to skeletal muscles, interfering with gastrointestinal motility, which may cause indigestion, flatulence and acid reflux in mild cases, or may induce gastroptosis and intestinal volvulus. This conclusion is aimed at people who have gastroesophageal reflux, chronic gastritis, or people who are 100% full after a meal and have a stomach full of ice drinks. It is also completely tenable.

I have been working out for almost six years, and the stupidest pitfall I have ever encountered was when I took a friend for a walk after eating at the buffet last year. At that time, I thought that walking more would burn off the hairy tripe and fat beef I had eaten, but I ended up walking too fast. After walking for ten minutes, I felt nauseous. I squatted on the side of the road and vomited halfway. I am so embarrassed that I still dare not go shopping on that street. Later, I figured out a routine. I usually eat about 70% full at lunch during workdays. I sit at my workstation for 10 minutes to digest, and then walk slowly around the campus for 30 minutes. The pace is enough to chat with my colleagues normally, but I can’t sing loudly. I don’t feel flatulent or sleepy when I walk back. The probability of catching fish in the afternoon is much lower. The glycosylated hemoglobin in the physical examination for three consecutive years has been stuck at the ideal value of 5.0, which is much better than when I lay down at the table and took a nap after eating. If I eat skewers and eat hot pot with my friends until I'm full on the weekend, I will definitely lie down on the sofa and rest for 40 minutes. At most, I can stand and watch TV dramas for a while, and I will never dare to wander around.

Many bloggers say that 30 minutes of aerobic exercise after a meal is a "magic trick for lazy people to lose fat." Don't believe it. If you still hold a cup of milk tea in your hand while walking, or if you can't move two centimeters in one step, then walking for an hour is useless. This 30-minute aerobic intensity should be stuck at 50%-60% of the maximum heart rate. A normal adult should walk about 100-120 steps per minute. There is no need to sweat and pant. After all, exercise after meals is not primarily about burning fat. It is more about helping you regulate blood sugar, promote gastrointestinal motility, and avoid heat accumulation in the waist and abdomen. Some people say that walking after meals can cause gastroptosis. This can happen only if you do strenuous exercise such as running and aerobics immediately after eating for a long time. Normal slow walking has no risk at all. My grandma walked in the park for 30 minutes every day after eating for more than 20 years. Now that she is 82, her stomach is stronger than mine.

At this point, someone must ask, how long should I rest and walk? You really don’t have to be so stuck. You will know after trying it twice. If you don’t feel uncomfortable after walking for 10 minutes, then just do it. If you still feel your stomach drops after walking for 10 minutes, then rest for 20 more minutes. There is never a standard answer to exercise. If you are comfortable and can persist after walking, any standard will work. Oh, by the way, if you suddenly feel stomach pain, acid reflux, or dizziness while walking, stop immediately and find a place to sit. Don't hold on. We move for comfort, not to make ourselves suffer, right?