Should You Hit The Gym After Acupuncture? What The Experts Say

Acupuncture is an ancient Chinese healing technique that involves inserting very thin needles into specific points on the body. It aims to restore the flow of qi (energy) and balance between yin and yang forces. Acupuncture can treat various health conditions by stimulating nerves, muscles, and connective tissues. It also triggers the release of natural painkillers in the body.

A typical acupuncture session involves an assessment, needle insertion, and rest time afterwards. The needles are left in place for 15-30 minutes. Most people feel little to no pain during acupuncture. It produces a pleasant, relaxed feeling. After a session, people often feel rejuvenated with a boost in energy.

Benefits of Exercising After Acupuncture

Exercising after acupuncture treatment can provide several benefits that enhance the effects of the treatment. One of the main benefits is that it improves circulation throughout the body. Acupuncture helps stimulate increased blood flow, but gentle exercise helps circulate the blood even more. This allows the effects of the treatment to reach target areas more efficiently.

Exercise also causes the release of endorphins, which are the body’s natural pain-relieving chemicals. Acupuncture releases endorphins as well, so combining the two activities boosts this effect. The rush of endorphins after exercise creates a soothing, relaxed feeling that complements acupuncture’s stress-reducing effects.

Risks of Exercising Too Soon After Acupuncture

Exercising too soon after an acupuncture treatment can lead to some undesirable side effects. Here are some key risks to be aware of:

• Dizziness – Acupuncture often involves the insertion of needles at specific points that can affect the flow of qi (energy) in your body. This shifting of energy can sometimes result in dizziness or lightheadedness after treatment. Jumping into exercise while you’re still feeling any dizziness can make it worse and also increase your risk of injury.
• Fatigue – Many people feel deeply relaxed and sometimes sleepy after an acupuncture session. This is a sign that your parasympathetic nervous system has been activated to promote rest and digestion. Exercising when you’re already in this fatigued state may be counterproductive and drain your energy further. It’s best to wait until your energy levels rebound.
• Soreness at needle sites – It’s common to have some localized soreness or sensitivity at the sites where needles were inserted. This is harmless but attempting to exercise while these areas are still tender can aggravate the soreness. It’s wise to hold off until any residual tenderness resolves.

The key is listening to your body and not overexerting yourself too soon after treatment. Give your body adequate time to integrate the effects of acupuncture before engaging in vigorous physical activity. Start slow with light movement when you feel ready.

Recommended Wait Times

Most experts recommend waiting 24-48 hours before doing any strenuous exercise after an acupuncture treatment. During this time, your body is still balancing and integrating the effects of the treatment. Engaging in vigorous exercise too soon could disrupt this process.

However, lighter exercise like walking, gentle yoga, or leisurely swimming is generally fine to do sooner. Listen to your body and go at your own pace. If you feel dizzy, nauseous, or ungrounded after acupuncture, take it easy. Let the treatment work through your system before exerting yourself.

The effects of acupuncture are cumulative, building on each session. Allowing enough rest in between treatments will enable you to get the most out of each one. Talk to your acupuncturist about an appropriate exercise schedule that works for your individual needs. With the right balance of activity and rest, acupuncture can enhance your workout performance, energy, and recovery.

Types of Exercise to Avoid

After acupuncture treatment, it’s best to avoid certain intense exercises that can negatively impact the treatment. Here are some types of exercise to avoid immediately after acupuncture:

• High Intensity Cardio: High intensity cardio like running, cycling, or HIIT workouts can increase circulation too quickly after acupuncture. This rapid increase in heart rate and blood flow can potentially disperse the effects of the treatment. It’s better to stick to light, gentle cardio for the first 24 hours.
• Heavy Weightlifting: Lifting very heavy weights requires intense exertion and can strain the muscles. Acupuncture helps relax the muscles so they can heal. Heavy lifting right after treatment can tense up the muscles again and undo the effects. Go lighter on strength training after acupuncture.
• Hot Yoga/Bikram Yoga: The heated environment of hot yoga causes the body to sweat heavily. This can be dehydrating and flush out the benefits of acupuncture. Avoid hot yoga for 1-2 days and opt for gentle, restorative yoga instead. The heat can also exacerbate any potential bruising at needle sites.

The key is to take it easy on your body after acupuncture and avoid intense exertion. Let your body relax and integrate the treatment before jumping back into hardcore workouts. Give your muscles time to recover before subjecting them to high intensities.

Best Exercises After Acupuncture

Many patients wonder what types of exercise are best after an acupuncture treatment. While strenuous exercise is not recommended immediately after a session, there are some gentle activities that can complement the effects of acupuncture.

Light Cardio

Going for a leisurely walk or doing some gentle cardio exercise can help circulate the energy stimulated by the acupuncture needles. Aim for low-impact activities like walking, easy cycling, or swimming. Start slow and pay attention to how your body feels.

Stretching

Gentle stretching is another great option after acupuncture. Simple stretches can help loosen muscles and enhance your range of motion. Focus on major muscle groups like your neck, back, arms and legs. Avoid overstretching, bouncing or straining. Yoga and light pilates can also be beneficial.

Walking

One of the simplest forms of exercise you can do post-acupuncture is to go for a walk outdoors. Walking helps boost circulation and oxygenates your tissues. Get some fresh air and sunlight to further amplify the effects of your treatment. Go at a relaxed pace and take note of how your body responds. Aim to walk for 10-30 minutes.

The key is to choose low-intensity activities that feel good for your body after acupuncture. Listen to your body, stay hydrated, and don’t overexert yourself. Check with your acupuncturist if you have any concerns. With the right exercise, you can enhance the benefits of your treatment.

Listening to Your Body

It’s important to listen to your body’s signals after acupuncture to avoid overexertion. While moderate exercise can aid the treatment, pushing too hard can be counterproductive. Be alert for signs to stop exercising, such as:

• Muscle soreness or pain beyond normal workout strain
• Dizziness, lightheadedness, or shortness of breath
• Nausea or general feeling of malaise
• Excessive fatigue or weakness
• Headaches or body aches

If you experience any of these symptoms upon exertion, stop exercising and rest. Stay hydrated and wait until the next day to resume physical activity. Let the acupuncture treatment work its course. You want your workout to complement the therapy, not work against it. Pace yourself carefully in the hours after a session.

Overdoing exercise can inhibit the full benefits of acupuncture. It’s best to take it easy at first to allow your body to integrate the treatment. Increase activity gradually over the next 1-2 days as you feel ready. Avoid pushing to exhaustion or giving maximum effort during this recovery period. Listen to your body and honor its signals. With the proper balance of rest and activity, you’ll gain the most from your acupuncture sessions.

Hydration and Nutrition

It’s important to stay hydrated and nourish your body with the right foods after an acupuncture treatment. Here are some tips:

• Drink plenty of water – Staying hydrated helps flush out toxins and prevents dehydration. Aim for at least eight 8-ounce glasses of water per day. You may need more if you engaged in strenuous exercise.
• Eat fresh fruits and vegetables – Fruits and veggies contain antioxidants, vitamins, and minerals to aid your body’s recovery. Focus on produce with high water content like cucumbers, berries, melons, citrus fruits, and leafy greens.
• Choose lean proteins – Protein helps rebuild muscle and repair tissue. Go for lean, unprocessed sources like chicken, fish, eggs, beans, nuts, seeds, and tofu.
• Incorporate anti-inflammatory foods – Foods like turmeric, ginger, garlic, fatty fish, nuts, olive oil, and tart cherry juice help reduce inflammation.
• Limit sugar, salt, alcohol, and caffeine – These can dehydrate you and interfere with the healing process.
• Listen to your body – Pay attention to what foods make you feel energized and supported in your recovery. Personalize your diet based on your needs.

Nourishing your body with whole, nutrient-dense foods and staying hydrated after acupuncture allows your body to reap the full benefits.

Lifestyle Factors

Getting adequate rest and managing stress levels are important lifestyle factors to consider when exercising after acupuncture.

Acupuncture aims to move and regulate the flow of qi (energy) in the body. This process can be taxing, so be sure to get enough sleep in the nights following treatment. Go to bed earlier if needed and nap during the day if possible. Quality rest will help your body best integrate the effects of acupuncture.

It’s also beneficial to take steps to reduce stress when recovering from acupuncture. Try relaxing activities like light yoga, meditation, reading, or soaking in a warm bath. Minimize obligations and avoid overscheduling yourself. Say no to extra tasks and social engagements if you’re feeling drained. Listen to your body’s needs.

Managing rest and stress will support the acupuncture process. Your body needs downtime to recover and rebalance following treatment. Be gentle with yourself and don’t overdo it. With adequate rest and stress management, you’ll be ready to resume exercise feeling energized.

When to Ask Your Acupuncturist

If you have any concerns about exercising after acupuncture, be sure to consult your acupuncturist. They can provide personalized advice based on your health history and the types of treatments you received.

Some key times to check with your acupuncturist include:

• If you have a history of dizziness, fainting, or other complications during or after exercise. Acupuncture can occasionally heighten this risk temporarily.
• If you received electroacupuncture or strong stimulation treatments. These may require longer rest periods before resuming intense exercise.
• If you experience prolonged fatigue, soreness, or other negative symptoms after acupuncture. You may need to take it easier when getting back into your exercise routine.
• If you have a medical condition that could interact with exercise, such as heart disease or diabetes. Your acupuncturist can help determine safe time frames.
• If you are pregnant. Certain acupuncture points should be avoided before exercise when pregnant.
• If you have a history of injuries or joint issues that could be aggravated. Your acupuncturist can suggest modifications to avoid re-injury.
• If you have any other concerns related to your individual health history and planned activities. Everyone responds differently to treatments.

In general, tune into your body and avoid pushing too hard too soon after acupuncture. Check with your acupuncturist whenever uncertainties arise so you can exercise safely.