Can You Exercise After a Meal? Here’s What Health Experts Recommend

After a heavy meal, sitting down and remaining sedentary feels like a natural next step. But some fitness enthusiasts argue that exercising after eating can promote better digestion and help regulate blood sugar, while others believe exercising after a meal is not a good idea. To put all your questions to rest—and find out whether your post-dinner routine is actually benefiting your body—we tapped health experts for more information.

Is It OK to Exercise After Eating?

The short answer? Yes, when it’s done correctly and without too much force. “It’s OK to do light activity after eating,” says Nicolette Pace, MS, RDN, registered dietitian. “In fact, it’s advisable because it will trigger free insulin from your muscle and help your body utilize the energy from food—not store it in fat cells when your liver storage is maxed out.” Simply put, our insulin is categorized as either free or total, where free insulin is readily available in the body and not attached to any specific proteins (unlike total insulin). When we practice gentle movement after eating a large or heavy meal, we promote this type of insulin within the body—and that’s good.

Similarly, it’s about listening to what your body needs, says Baltazar Villanueva, certified personal trainer. “If dinner’s your biggest meal or the only time you can move, there’s no harm in exercising afterward as long as you’re not feeling super full or uncomfortable,” he says. Some gentle movements that can feel comfortable even with a full belly include walking or slow biking—something that doesn’t put too much strain on your stomach.

What to Avoid When Exercising After a Meal

Although high-intensity workouts are a great way to boost your overall health and immunity, they should be avoided after a particularly large or heavy meal. “High-intensity workouts right after eating can cause cramping, bloating, or just make you feel off, especially if your meal was heavy or rich,” Villanueva says. “If you’re planning to lift or do cardio, I’d suggest waiting at least 30–60 minutes and keeping the meal balanced. Think something with protein, carbs, and not too much fat. When in doubt, walking it out is always a good move.”

If you tend to have a sensitive gastrointestinal (GI) system, Pace suggests waiting for 30 minutes to exercise after eating a snack and an hour or two after a larger meal. Those whose digestive tract is easily irritable can also benefit from a pre-meal workout, Pace adds. “Both pre- and post-meal exercise benefits the body,” she says. “In fact, [studies show] short bursts of intense exercise before meals controlled blood sugar better than one 90-minute session.” Depending on your health history and personal preference, when you work out between meals is ultimately up to you.