What exercises to do after lunch can help with weight loss

Low intensity exercise is suitable for weight loss after lunch, mainly including walking, standing against the wall, yoga, stretching exercises, abdominal breathing, etc. These activities can promote gastrointestinal motility and avoid the risk of hypoglycemia.

1. Walking

Walking at a speed of 4-6 kilometers per hour for 15-30 minutes after meals can burn 50-100 calories. Pay attention to keeping the upper body straight to avoid compressing the stomach, and avoid taking excessive steps to prevent side effects. For those with weak gastrointestinal function, it is recommended to shorten it to 10-15 minutes.

2. Standing against a wall

Standing with the back of the head, shoulder blades, and hips close to the wall for 15 minutes can activate the core muscle group to burn calories. Tighten the abdomen to maintain even breathing, and patients with knee joint diseases can switch to standing on the back of a chair. Avoid wearing high heels to prevent lumbar spine injury.

3. Yoga

Choose soothing postures such as cat and bull, wind blown tree, etc. to practice for 10-15 minutes, and enhance metabolism through abdominal breathing. hypertensive patients should avoid the inverted position and should not perform twisting and squeezing movements on the abdomen within 2 hours after meals. It is recommended to conduct it under professional guidance.

4. Stretching exercise

Static stretching such as upper limb side pull and neck wrap for 5-10 minutes can improve blood circulation. Pay attention to maintaining each action for 15-30 seconds to avoid bouncing and stretching. Patients with intervertebral disc herniation should exercise caution when performing lumbar stretching.

5. Abdominal breathing [SEP]: Practice a rhythm of 3-second inhalation to 6-second exhalation for 5 minutes, and burn energy through diaphragmatic movement. When inhaling, the abdomen bulges, and when exhaling, the abdominal muscles contract. Patients with chronic obstructive pulmonary disease need to reduce their exercise time.

It is recommended to choose breathable sportswear and drink 200ml of warm water before and after exercise. Avoid immediately engaging in high-intensity exercises such as running or skipping rope to prevent the risk of gastric prolapse or appendicitis. Patients with diabetes should take candy with them to prevent hypoglycemia. One hour after exercise, they can supplement a proper amount of high-quality protein, such as eggs or yogurt. Long term adherence to dietary control can achieve better weight loss results.