Exercise offers tremendous benefits for both physical and mental health. However, choosing the right time to work out is just as important as exercising correctly and having adequate nutrition. Exercising at the wrong times can not only be ineffective but also harmful to your health. So, what are the 3 times you should avoid exercising? And how can you build an ideal workout schedule for yourself? Join My Auris in this article to optimize your training effectiveness and protect your health in the best possible way.
3 Times You Shouldn’t Exercise
Exercise is crucial for overall health, including oral health. Physical activity helps improve blood circulation, which is good for healthy gums. However, exercising at the wrong time can be counterproductive, affecting overall health, including oral health. My Auris will explain why you should avoid exercising during these three time slots:
Early Morning 4-6 AM
Cold air in the early morning can cause blood vessel constriction, increasing the risk of stroke, especially in the elderly or those with underlying conditions like cardiovascular disease or diabetes. Breathing heavily in cold air can also irritate the respiratory tract, leading to a sore throat, which affects oral health. Furthermore, exercising when the body hasn’t been properly warmed up can cause jaw muscle cramps, especially if you grind your teeth.
If you still wish to exercise during this time, warm up thoroughly indoors before going out, dress warmly, and wear a mask to protect your respiratory tract.
Midday Scorching Heat 11 AM – 12 PM
Peak heat causes dehydration, fatigue, and even heatstroke. Exercising at this time can easily lead to exhaustion, affect the immune system, and increase the risk of infections, including oral infections. Furthermore, dehydration also reduces saliva production, leading to a dry mouth and an increased risk of tooth decay.
Exercise indoors or choose a cooler time slot. Drink plenty of water before, during, and after your workout.
Late Night After 10 PM
Exercising close to bedtime makes the body excited, making it difficult to fall into deep sleep. Prolonged sleep deprivation weakens the immune system, increasing the risk of gum diseases. Additionally, high-intensity exercise late at night can increase the risk of teeth grinding during sleep.
You should exercise at least 3 hours before going to bed. If you grind your teeth, consult a dentist for advice on using a night guard.
Ideal Exercise Times
My Auris – we care not only about your oral health but your entire body. Regular exercise offers many benefits for overall health, including improved oral health. A healthy body has a better immune system, helping to fight against gum diseases and tooth decay. So, what are the ideal exercise times? Based on experience and scientific research, I would like to share 3 golden time slots:
Early Morning (6-8 AM)
Starting the new day with gentle exercises between 6-8 AM offers many benefits. At this time, the air is fresh, the temperature is pleasant, and the body, after a night’s sleep, is ready for activity. Morning exercise helps boost blood circulation, supply oxygen to the brain, making you more alert and focused, while also increasing metabolism and reducing the risk of chronic diseases such as diabetes and heart disease, indirectly protecting oral health. Suitable exercises include: walking, yoga, cycling. Remember to warm up thoroughly and allow time for relaxation after your workout.
Why is exercise good for oral health? Exercise helps increase blood flow to the gums, making them healthier.
Before Lunch (around 11 AM – 12 PM)
After a morning of work, a few gentle stretching exercises before lunch help reduce stress and fatigue, and improve blood circulation. Simple exercises like walking around the office, stretching, rotating wrists and ankles, etc., are also very effective. This helps you feel more alert, enjoy your meal more, and be ready for the afternoon’s work.
Late Afternoon (4-6 PM)
This is the time slot when the body achieves its highest exercise performance. Body temperature is elevated, helping to burn calories more effectively. You can choose higher-intensity exercises such as running, swimming, gym workouts, etc. However, remember to have a light snack before exercising to provide energy and drink enough water during your workout.
Regular exercise helps control weight and reduces the risk of diabetes – a risk factor for periodontal disease.
When to Avoid Exercising
My Auris observes that many patients often overlook the importance of choosing the appropriate time for exercise. Working out at the wrong time not only affects workout effectiveness but also negatively impacts overall health, including oral health. So, when should we avoid exercising?
After a Full Meal or When Too Hungry
Exercising immediately after a full meal (within 1-2 hours) can cause issues such as indigestion, nausea, and acid reflux. This not only causes discomfort but also increases the risk of tooth enamel erosion due to stomach acid reflux. On the other hand, exercising when too hungry can lead to a lack of energy, resulting in fatigue, dizziness, and even fainting. This can cause injuries, including to the maxillofacial region, affecting oral health. My advice is to wait at least 2 hours after a main meal or have a light snack before exercising.
When the Weather is Too Cold
Exercising in excessively cold weather (below 7 degrees Celsius) forces the body to work harder to stay warm, easily leading to exhaustion, weakened immune system, and an increased risk of respiratory diseases. Breathing cold air can also cause bronchospasm and shortness of breath, affecting oxygen supply to the body, including gum tissues, thus increasing the risk of oral infections. Choose to exercise indoors or dress warmly when working out in cold outdoor conditions.
When You Are Unwell
When you are sick, especially with a cold, flu, or respiratory illnesses, exercising can worsen your condition and prolong recovery time. At this point, your body needs rest to focus on fighting the illness. Working out while sick also increases the risk of spreading the illness to others, particularly in a gym environment. Get adequate rest and only resume exercising when your body is fully recovered.
Impact on Oral Health
In addition to the above, it’s important to note that some vigorous sports activities can cause facial injuries, affecting oral health. Therefore, using oral protection when participating in contact sports is crucial. Consult a dentist for advice on suitable protective devices.
How to Plan an Exercise Schedule That Suits You
Did you know that regular exercise helps reduce inflammation in the body, a crucial factor in preventing gum diseases? Furthermore, an active lifestyle helps control weight and reduces the risk of diabetes – a condition that can seriously affect oral health.
Here are some tips based on My Auris’ experience, combined with scientific research, to help you build a suitable workout plan:
Discover your golden time: View your daily schedule like a patient needing an “examination.” Find the “gaps” in time where you can “treat” yourself with exercise. It could be 30 minutes in the morning before starting work at the clinic, or 1 hour in the evening after completing dental procedures. The important thing is to choose a time slot you can consistently maintain without interruption.
Clear Goals – Detailed Plan: Just like planning treatment for a patient, you need to define your workout goals. Is it weight loss, muscle gain, improved endurance? Each goal will require a different “treatment plan” (exercise routine). For instance, if you want to strengthen your jaw muscles (which is excellent for chewing), you can do specific facial exercises. Create a weekly workout plan, noting specific sessions, times, and types of exercises.
Listen to your body: Just like diagnosing an illness, listening to your body is crucial. Choose a workout time when you feel most comfortable. Avoid exercising too early or too late, as it can affect your sleep. Good sleep is a prerequisite for a healthy immune system, which helps protect your oral health better.
Variety of Exercises – Proper Nutrition: Don’t just focus on one type of exercise. Combine various exercises to work your entire body. And don’t forget “nutrition” – an important “tonic” for your body. A balanced diet rich in calcium, vitamin D, and low in sugar will help keep your teeth and bones strong.
Proper Rest: Just as patients need time to rest after each treatment session, you also need to give your body time to recover after each workout. Adequate rest helps muscles develop, strengthens the immune system, and improves overall health.
Start with small changes, be persistent, and make exercise an indispensable part of your daily life. A healthy body and a radiant smile will help you feel more confident in all your activities. Remember, comprehensive health care is the best way to protect your smile!
