I believe that many people have the habit of exercising after meals, such as walking, dancing and so on. Indeed, we will appear in the meal after the accumulation of food and other health problems, do a little exercise can be effective in alleviating, but it is important to note that not all sports are suitable for doing after meals, and the choice of post-dinner exercise is a learning experience. Below is a list of small knowledge about exercise after meals, you can come to learn.
How long can you exercise after meals
According to the intensity of exercise, walking, walking, square dancing, tai chi and other light exercise, half an hour to an hour after meals can be carried out. Jogging, weight loss exercises, cycling and other moderate exercise can be carried out one hour to two hours after meals. Long-distance running, jumping rope, playing soccer, playing basketball and other high-intensity sports, it is appropriate to carry out two hours to three hours after meals.
According to the amount of meals, if the amount of meals before exercise is large, and eat protein and fat-based food, these foods are not well digested, it is best to exercise more than two hours after meals. If the meal size is smaller and the food is mainly carbohydrates, vegetables, fruits or fluids, the interval between meal and exercise can be relatively shortened according to the intensity of the exercise.
How to exercise after meals
Half an hour after meals: In this half-school, to rest, sit quietly with family and friends together after meals, chatting more after-dinner happy topics. Both to maintain a good mood, but also to ensure the best digestion of food.
1 to 1.5 hours after meals: this time, the peak of food digestion is basically over, the general movement is not relevant. Exercises such as brisk walking, jogging and so on can be slowly unfolded. As the saying goes, "walk after meals, live to ninety-nine", walk after meals can promote digestion, but strenuous exercise is still to be restrained.
The following sports can be used as a reference to exercise after lunch
Squatting
Action: Standing, feet and shoulder width, two arms naturally down, two palms of the hands on both sides of the leg, eyes flat in front. Left leg to the left side to take a step, at the same time the two arms raised into a hug, hand high but not shoulder, eye level to the front; legs bent knee squatting about 130 degrees, to maintain a smooth, straight upper body; two hands down with the navel at the same height, to maintain a semi-squatting posture for 15 seconds. When the lower limbs appear sore, numbness, swelling feeling, slowly stand up, natural breathing.
Role: can make the lower limbs, waist and back muscles to exercise, relieve muscle tension. The above exercise, should be in accordance with the principle of gradual, moderate and stop, start from a small amount of exercise, to exercise after the heart rate than the pre-exercise increase of 30% to 50% shall prevail.
Tai Chi Push Hands
Action: facing the Tai Chi Push Hands, feet shoulder width apart, knees slightly bent, into a horse stance. Hands open, respectively, on the edge of the same side of the two turntable, turn the turntable. During the exercise, when pushing to the right side, the center of gravity below the waist should be moved to the right, and the right leg should become a bow stance; when pushing to the left side, the center of gravity should be moved to the left, and the left leg should become a bow stance, and the exercise should be repeated. The speed of the exercise is medium, and the time for one exercise is 3 to 5 minutes, 2 to 4 times, depending on your own situation.
Role: able to exercise the upper limb muscles, relieve the arm muscle tension brought about by writing, but also promote gastrointestinal motility, favorable digestion. The above movement, pay attention to the action slowly and evenly, do not force too hard, so as not to cause injury.
barefoot walking
action: choose a clean and smooth, paved with cobblestones in the forest path, barefoot in the small stone road slowly. The time to master in 30 minutes is appropriate.
Role: by increasing the plantar fascia, ligaments, acupoints and nerve endings with the uneven surface of the contact opportunities, so that the sensitive areas of the soles of the feet are constantly being stimulated, these stimulation signals into the corresponding heart organs and the corresponding cerebral cortex, can regulate the body's various parts of the `functionality, and play an auxiliary treatment of certain diseases.
Varying speeds
Action: Generally speaking, slow walking walking speed of 25 to 30 meters / min, fast walking walking speed of 70 to 90 meters / min, equivalent to about 5 kilometers per hour, jogging speed of 6 to 7 kilometers per hour. Walking speed is generally better at a constant speed, or according to the terrain, the ground structure, the use of variable speed. During exercise, the heart rate should be controlled at 110 to 130 beats per minute.
Effect: As a kind of aerobic exercise, it can improve cardiopulmonary function and relax the muscles.
What exercise is good for the elderly after meals
First gargle
Ancient medical practitioner Zhang Zhongjing pointed out that, "When gargling after eating, so that the teeth are not defeated and the mouth is fragrant." Gargling can remove food debris and some soft dirt in the mouth, reduce the number of bacteria in the mouth, thus reducing the chances of gastrointestinal diseases. The correct way to gargle is to contain mouthwash or water in the mouth, close the mouth, and then drum the two cheeks and lips, so that the solution in the mouth to fully contact with the teeth, and the use of water power to repeatedly rinse all parts of the mouth, so that you can clear away the food debris and soft dirt stored in the teeth of the various crevices.
Rest for a while
"Satiety is lying down with all the disease", many elderly people do not dare to lie down immediately after the meal, and choose to walk, but this move is not healthy. After meals, the stomach is in a state of fullness, must ensure that the gastrointestinal tract has an adequate blood supply for initial digestion. This time to get up in a hurry and walk, will inevitably have a part of the blood to focus on the motor system to go, slowing down the secretion of digestive juices, destroying the normal digestion of the stomach. The correct practice is to rest for 30 minutes after meals before walking, which helps to promote gastrointestinal peristalsis and secretion of gastrointestinal digestive juices. For the elderly with gastroptosis, it is best to lie down for a while after meals, because gastroptosis is affected by the body position, and feel slightly better when lying down, if you walk immediately after meals, it will aggravate the damage of the food on the stomach and the small intestine, and easy to cause dyspepsia or abdominal pain.
Rub the abdomen
Chinese medicine believes that the umbilical abdomen is equivalent to the gastric pyloric glands of the intestinal glands, frequent friction can make the gastrointestinal peristalsis accelerated, so that the gastric juice increases, helps digestion, excretion normal. King of medicine Sun Simiao advocate "after eating that is to hot hand belly", that "food after mo belly, can remove all diseases". After eating, mo belly can also be a benign stimulus, through the nerve into the brain, beneficial to the regulation of endocrine function. Specific practices: with the palm of the abdomen, to the navel as the center, slow and gentle clockwise and counterclockwise massage each 20 circles.
Listen to a little song
"Shou Shi Bao Yuan" said: "Spleen good music, hear the sound that is moving and grinding food." Especially for the elderly friends, after meals to enjoy the soft music, on the health of a great benefit. Polish medical experts have suggested that patients with stomach problems listen to Bach's music records after each meal, which in turn heals their stomach problems. It is not recommended that the elderly listen to loud and noisy sounds, strong and exciting rhythms, lingering sad tones, will have a bad influence on the mood and digestive function.