4 gentle exercises to help ease a hangover

Stretch away your symptoms

Listen to your body and give it the rest and nutrition it needs. Image: iStock

While we all have our go-to methods to recover from a big night, it's a safe bet that exercise generally doesn't top many of our lists. But according to experts, some movement might actually help you bounce back faster.

From a pounding headache to unwavering nausea, if you're reading this you're no doubt familiar with the dreaded feeling of a hangover.

And while experts are unanimous that they can’t necessarily be ‘cured’ (your body just needs time to recover, process and reset) some gentle movement can be beneficial. The operative word here: ‘gentle’.

So is it possible to ‘sweat it out’? No - and it could actually make things worse. The good news is there are simple exercises you can do to help ease some of the most common symptoms.

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According to Genesis Health and Fitness national fitness manager Tahnee Donkin, the key is to avoid pushing yourself too hard.

“When you have a hangover, your body is experiencing significant dehydration, and engaging in rigorous physical activity might make it challenging to replenish the loss of water and electrolytes. The inflammation caused by alcohol may lead to brain fog and reduced coordination, potentially increasing the risk of injury with any kind of strenuous workout,” Donkin explains. 

“However, some movement is definitely good for you. As exercise triggers the release of endorphins, enhances mood, and boosts oxygen flow to the brain, engaging in movement has the potential to elevate your energy levels and leave you with an improved sense of wellbeing.”

Ahead, four gentle exercises she recommends to ease the most common hangover symptoms.

Child’s pose

Child's pose is both comforting and restorative. Image: iStock

Why it's beneficial

Excessive drinking and dehydration can really mess with your digestive system. This posture enhances circulation and delicately compresses your abdomen, serving as a manual massage for your intestinal tract. Take unhurried, deep breaths as your legs gently press against your abdomen. It’s also a very comforting pose.

How to do it

Begin on your hands and knees, aligning your knees directly beneath your hips. Gradually shift your weight backward, allowing your buttocks to settle over your heels, and lower your head. Relax your head onto the ground and ease your arms. Widen your knees slightly if this feels more comfortable. 

5 to 10-minute light cardio session

Taking the dog for a stroll around the block will benefit you both. Image: iStock

Why it's beneficial

A brief 10-minute session of light cardio contributes to improved circulation. According to Tahnee, it's advisable to keep the exercise light, such as spinning your legs on a stationary bike or taking a leisurely walk around the block (and some fresh air could be quite beneficial too!). 

How to do it

Opt for any form of light cardio, maintaining a gentle pace for approximately 10 minutes. Walking is the simplest option.

Legs up the wall pose

This is one exercise you can do without leaving bed. Image: iStock

Why it's beneficial

This restorative yoga pose encourages relaxation and helps to reduce swelling in the legs and feet. Legs up the wall also facilitate blood flow back to the heart. This gentle inversion can be soothing for the nervous system, providing a calming effect during hangover recovery.

How to do it

Sit close to a wall, lie on your back, and extend your legs up the wall. Keep your arms relaxed by your sides and your hips as close to the wall as possible.

Deep breathing exercises

Deep breathing helps improve circulation. Image: iStock

Why it's beneficial

Deep breathing exercises are valuable for hangover recovery as they promote relaxation and reduce stress. Oxygenating the body through deliberate breathing helps improve overall circulation, aiding in the elimination of toxins. This simple yet effective exercise can be done anywhere and is particularly helpful for calming the mind and relieving tension.

How to do it

Find a comfortable seated or lying position. Inhale deeply through your nose, allowing your abdomen to expand, then exhale slowly through your mouth. Focus on rhythmic and controlled breathing.

“Remember, exercise without replenishing fluid loss can exacerbate symptoms rather than alleviate them. Keep up the water intake and avoid sweating excessively. Listen to your body and give it the rest and nutrition it needs to rebalance,” advises Donkin.

Originally published as 4 gentle exercises to help ease a hangover