TONIC/VICE—No matter how much fun you had last night, it’s time to put down the Pedialyte and pump some iron. Breaking a sweat that smells of ethanol may be the last thing you want to do right now, but it’s actually a pretty decent hangover hack.
Science says so: A new study published in the British Journal of Sports Medicine suggests that moderate-to-intense exercise may offset some of the negative effects of imbibing. The damage of binge-drinking includes “slower reaction times, decreased coordination, decreased testosterone levels, impaired recovery and metabolism, and depressed mood,” says Trevor Rappa, a doctor of physical therapy and cofounder of Resilient Performance Physical Therapy in New York.
“To combat these effects, a workout circuit of compound movements can drive blood to larger muscle groups, increasing your metabolism and releasing endorphins to help improve your mood,” he explains. It won’t undo the over-indulging, but it could help you feel better.
Now is not the time, however, to take your first HIIT class. “Your ability to train at high intensity after alcohol consumption is limited. Fatigue happens faster [when you’re hungover], so don’t expect to be able to train at your normal level,” he warns. Instead aim for a low- to moderate-intensity workout—your groggy body will thank you. “The goal should be to elevate your heart rate and promote blood flow throughout,” he says.
Try this quick and easy circuit from Rappa to get your heart pumping and body semi-functioning enough to survive the morning. You won’t need to leave the comfort of your bedroom.