Will walking after a meal cause gastroptosis? How should you “walk a hundred steps after a meal”? Today we finally have the answer!

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When many of my friends were young, they would go to school or play right after putting down their meals. At this time, their parents would teach them earnestly: Don’t do this. Exercising right after a meal can easily cause gastroptosis . So is this statement correct? Can you exercise after a meal, or what kind of exercise can you do ?

analyze

In the past, there was a saying that " walk a hundred steps after a meal, and live to be ninety-nine ", but at the same time there is another saying that " exercise after a meal can easily cause gastroptosis ". So which of these two sayings is correct? Should we exercise after a meal, when should we exercise, and how should we exercise?

Let me first say the conclusion. According to current research, there are some causes that can lead to gastroptosis, but none of them have anything to do with exercise after meals . We can do exercise after meals. Mild exercise such as walking can be done immediately after meals, but intense exercise should wait a little longer.

Let’s talk about it in detail.

Does exercising after meals really cause gastroptosis?

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We all have this experience: if we fill a balloon with water, the balloon will be deformed by the water. If we shake the hand holding the balloon up and down or left and right, we will find that the balloon will be deformed even more. Some friends may have associated this with thinking that a full stomach is like a balloon filled with water. If we run and jump, the stomach will be deformed by the things inside, just like the balloon, and eventually cause gastroptosis.

However, this association is not in line with reality , as gastroptosis itself does not occur by “falling”.

The so-called gastroptosis has a clear definition, which means that when a person is standing upright, the greater curvature of the stomach reaches the pelvic cavity, and the lowest point of the lesser curvature drops below the line connecting the iliac crests. People with mild gastroptosis may not have obvious symptoms, while those with more severe gastroptosis may experience symptoms such as upper abdominal discomfort, bloating, loss of appetite, nausea, belching and constipation.

What is the cause of gastroptosis? It should be pointed out here that our internal organs are not like the common anatomical model, where the heart, liver, spleen, lungs, kidneys, stomach and intestines are neatly packed into the chest and abdominal cavities. Our internal organs are actually attached to muscles, connected to many ligaments, fascia, etc., and are "held" where they should be. Although they can move a little, it is difficult to move violently.

Gastroptosis is caused by problems with the "suspension system" . For example, the diaphragm's suspension force is insufficient, the supporting ligaments are dysfunctional and relaxed, the intra-abdominal pressure decreases, the stomach tension is low, and the abdominal muscles relax. Long-term fatigue, excessive brain use, gastrointestinal hypermotility, and a decrease in the position of the diaphragm can all lead to gastroptosis. Long-term undereating or overeating can also increase the risk of gastroptosis. However, these factors are often caused by accumulation over time and have nothing to do with light exercise after a meal.

Therefore, at least we do n’t have to worry about “walking a hundred steps after a meal” causing gastroptosis . In addition, the human stomach can “expand and contract freely”. When an adult is completely empty, the stomach capacity is only about 50-100 ml, which is slightly larger than a baseball; and after eating a full stomach, the stomach capacity can reach 1200~1600 ml, which is comparable to a large bottle of Coke. Therefore, as long as we don’t overeat and fill the stomach too full, the stomach actually has a lot of redundant space, and doing a little gentle exercise is harmless, and there is no need to worry about the stomach being “stretched”.

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How to exercise after meals to be healthier?

So, can we do any kind of exercise after a meal? Not necessarily. Next, let's talk about what kind of exercise after a meal is healthier.

Careful friends may have noticed that " gentle exercise " is repeatedly emphasized in the previous article. This is because if you eat too much and then immediately engage in strenuous exercise such as running or skipping rope, it may cause the contents of the stomach to reflux, making people feel uncomfortable. In addition, if you exercise vigorously right after eating, your movements may be deformed due to factors such as bloating, and you may not be able to perform at your best. Therefore, if you are exercising vigorously, it is recommended to do it 1-2 hours after eating .

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What about a gentler exercise like walking? Do we need to wait an hour or two before doing it? It is generally believed that it is better to take a walk half an hour after a meal, because it will not divert blood and affect digestion. Some people will feel uncomfortable if they walk fast after a meal, but there is no need to force yourself. It is also good for the body to rest for a while before taking a walk or strolling slowly.

Regarding walking, I would like to emphasize this . Many friends may often hear "10,000 steps a day" or compete with friends and family on WeChat Sports. In fact, we should pay attention to the fact that many people who choose to walk are elderly friends. Their bodies are not as flexible as when they were young, and their joints are also a little aging. Excessive exercise is harmful to the body. If walking is the main form of exercise, 5,000 to 8,000 steps a day are enough. In addition, it is winter now, and many places are icy and slippery. The elderly must walk within their ability and pay attention to their own safety.

in conclusion

Light exercise after a meal does no harm to the body, and there is no need to worry about gastroptosis. For relaxing exercises like walking, you can rest for half an hour after a meal before walking again. However, if it is a very strenuous exercise, you should do it 1-2 hours after a meal.

Author: Ding Zong Popular Science Author

Reviewer: Tang Qin, Director of the Science Popularization Department of the Chinese Medical Association

Editor｜Wang Ti

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