Exercise has so many amazing benefits for our physical, mental, and emotional health.
But it’s not always easy to fit it into our schedules. When we exercise, it’s important that we reap the positive benefits and avoid the negative effects. Ideally, we should look forward to working out and we should be physically able to do so.
Nausea after working out is a somewhat common negative side effect, but it’s easy to avoid in many cases. And let’s face it: Some days when we’re feeling low in energy, decreasing the chance of feeling terrible afterward can make all the difference.
STARTING OR ENDING ABRUPTLY
You should warm up and cool down before and after a workout to stretch muscles and ease your heart rate into and out of target zones to avoid injury. Here’s another reason: Starting or stopping too fast can cause nausea.
Just like our muscles and joints, our organs can feel jarred by beginning or ending physical activity abruptly, so always start at a slower pace and be sure to cool down.
EATING AND DRINKING BEFORE A WORKOUT
Nausea also happens during exercise because blood flowing to our GI tract and stomach is rerouted to the muscles we’re working, thus slowing digestion and causing discomfort.
If you ate even within two hours of working out, the reduction in flow to the GI tract may add to the feeling of nausea or dizziness caused by dehydration, often leading not just to nausea, but actually getting sick.
Avoiding eating right before working out is something most people know to do. But foods that are high in fat and protein can take twice as long to digest than more easily digested foods, like toast or bananas. That makes them more likely to cause nausea.
TYPE OF WORKOUT
Particularly intense or bouncy workouts, like running, are more likely to cause nausea.
This one is pretty basic: Anything that is still in your stomach being digested while you work out is going to be jostled around (and more so as exercise intensity increases).
You can also consider swapping your current exercise for something that’s going to bounce you around less. For example, swap the elliptical for running, or indoor cycling for rumba. Also, if you haven’t had a lot of liquid with whatever you ate; take small sips of water to see if that helps.
EXERCISING IN THE HEAT
Heat causes us to sweat, which can be a great way to detox and help us feel like we’ve had a really hard workout. But it can also cause intense dehydration and low blood pressure, leading to a reduction in blood supply.
In heated yoga classes, teachers often encourage students to take as many breaks as they need, and to stay hydrated. Be sure to do this! If you’re working out outdoors and it’s particularly hot, be sure you have water with you and continue to hydrate throughout your workout.
WORKING OUT HARD
A common cause for feeling sick after a workout is simply trying to push yourself too hard when your body isn’t ready for it.
Whether you’re just starting out or work out six times a week, work out at your own level. That doesn’t mean that you shouldn’t push yourself to reach a new level, but do it carefully.
Talk to a doctor, trainer, or expert in what you’re trying to do. They can help you figure out a way to push yourself to a new level without just throwing yourself into a workout you aren’t ready for.
Pushing yourself too far beyond your limits can lead to all kinds of issues, including injury and straining muscles and joints. It’s not a good idea to push yourself without help for many reasons, nausea being just one.