How long after a meal can you do aerobic exercise?

Generally speaking, you can do aerobic exercise at intervals ranging from 30 minutes to 2 hours when you are full. There is no one-size-fits-all standard answer. It all depends on what you eat, how much you eat, and your usual exercise habits.

If you are not too hungry before a meal and only eat a light snack like a small apple and half a cup of sugar-free yogurt, then it is perfectly fine to go for a brisk walk or do low-intensity aerobics after 15 to 20 minutes. Last week, I rushed to ride a bicycle in time after get off work. I gnawed on a piece of waxy corn on the way, and rode the leisure mode for 40 minutes in less than 20 minutes. I didn't feel any stomach discomfort during the whole process, and I felt less hungry than usual after riding.

If you eat a serious meal, such as white rice with braised pork ribs and stir-fried vegetables, and you are about 70% full after eating, it is safer to wait at least an hour before eating. Think about it, your stomach after just eating is like a balloon filled with half a bag of water. It is already heavy when it is dangling around. At this time, all the blood has gone to the digestive system to help break down the food. You suddenly start to jump, and the blood is diverted to supply energy to the muscles. Not only is the rhythm of digestion disrupted , the pain in the stomach was mild. My colleague showed off two beef rice bowls at noon last week, and rushed to play half-court basketball after 40 minutes. After running two rounds, he squatted on the side of the road and vomited. It took him a long time to recover. Isn't this a negative example of rushing for time?

There are also many studies in the field of sports nutrition that suggest that as long as you do not feel any discomfort, doing very low-intensity aerobics immediately after a meal, such as walking slowly, clearing the table and wiping the floor, can actually help reduce the rise in blood sugar after a meal, especially for people with diabetes or those who control sugar. Friendly, there is absolutely no need to stick to the rigid rule of "you must wait for half an hour". My mother now doesn't even lie down on the sofa after eating. After clearing the dishes, she walks around the neighborhood for 20 minutes. She says it is much more comfortable than lying down to eat before. Recently, her blood sugar after a meal is much more stable than before.

Of course, if you plan to do fast running, high-intensity interval training, boxing and other aerobic activities with large jumping ranges, it is best to wait for 2 hours before starting. Wait until the food in the stomach is almost digested and there is no obvious feeling of bloating before starting. Otherwise, it is easy to cause acid reflux and gas problems, and the gain outweighs the gain.

In fact, there is really no need to stare at the time and clock, the most reliable criterion is always how you feel in your body. If you stand up and take two steps and still feel your stomach sinking, or if you burp and the smell of the food you just ate comes out, then it doesn’t matter if you sit for a while and check your phone. If there is no heavy pulling feeling and no discomfort when moving, then just go out and move without worry.