Constipation can be a real nuisance, with infrequent bowel movements and difficult-to-pass hard, dry stools. Approximately 1 in 5 people experience constipation at some point.
Inactivity is a known cause of constipation. Experts also tell us that around 1 in 4 Australian adults don’t get enough physical activity each week. It could be that your sedentary habits are clogging up your digestive system.
Fortunately, including exercise in your daily routine can be a game-changer. In this article, you’ll learn how exercise helps ease constipation and discover easy exercises to try. You’ll also learn some strategies to make physical activity a regular part of your daily life.
How Exercise Can Help Constipation
Studies indicate that even moderate activity can improve constipation symptoms. Regular exercise may help promote bowel movements by:
- Stimulating the contractions that move food through the intestines (gut motility).
- Changing blood flow to the digestive organs, helping speed up the movement of waste through the bowels.
- Engaging your abdominal muscles to help to push stool through the intestines.
- Dealing with stress, which is a known contributor to constipation.
Easy Exercises for Constipation Relief
You don’t need to become a full-time fitness influencer to reap the benefits of exercise on your digestive health. But if you haven’t been exercising much lately, chat with your doctor before starting any new exercise program to make sure it’s right for you.
Here are some simple ways to get you and your digestive system more active.
Walking or jogging
A brisk walk or jog stimulates gut motility and may alter blood flow to the intestines.
If you can’t get outside, you might also try some star jumps or light aerobic exercises.
Yoga for constipation
The stretching involved in some basic yoga poses may help constipation, as well as promote relaxation. Some poses that may help your digestive tract include:
- Supine twist: Lie on your back, bring one knee to your chest, then drop it across your body while extending the opposite arm.
- Cat-Cow: Start on your hands and knees. Alternate between arching your back (cat) and lowering your belly while lifting your head (cow).
- Supine knee hold: Lie on your back and bring one knee to your chest while keeping the other leg straight. Hold for 30 seconds. Repeat with the opposite knee.
Leg and abdominal exercises
Bicycle kicks engage abdominal muscles and mimics natural digestion movements. Lie on your back, lift shoulders, and alternate knee to elbow while extending the opposite leg.
Pelvic floor exercises improve bowel control by strengthening pelvic muscles. You can identify pelvic muscles by squeezing as if stopping urine flow. Tighten these muscles, holding for 3-10 seconds, then relax for 5-10 seconds. Aim for 10 repetitions three times a day.
Tips for Incorporating Exercise into Your Routine
- Treat your workouts as essential appointments and add them to your calendar.
- Begin with short workouts and increase duration over time.
- Look for opportunities to be active throughout your day.
- Partner with someone for motivation and accountability.
- Try different activities to keep things interesting.
- Choose activities you enjoy to make exercise feel less like a chore.
Making exercise a regular part of your routine could be a turning point for relieving constipation and boosting your digestive health. Whether it’s a brisk walk, yoga, or simple strength exercises, staying active helps stimulate your gut and reduce stress. The best part? You can start today by choosing activities you enjoy, turning exercise into a fun habit rather than a chore.
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