While following a healthy lifestyle by drinking more water, eating vegetables and fruits, and lessening stress can ease constipation, research studies have shown that exercise may also help normalize bowel movements.
How does Exercise Help Constipation
- Triggers the natural contraction of your intestinal muscles, which facilitates in moving the stools out quickly.
- Relieves constipation by reducing the time taken by food to move through the gut, limiting absorption of water from the stool thereby preventing the stool from becoming dry or hard.
- Doing yoga like deep breathing and meditation may help in managing stress and digestion associated with constipation.
How to Do the Exercises to Relieve Constipation
Cardio exercises like jogging, cycling, swimming, and Zumba can help keep your digestive system healthy and ease constipation. A regular 20-30 minute walking plan can increase your heart rate, stimulating the muscles and helping your body function efficiently.
The Kegel exercises help strengthen your pelvic floor muscles, as well as the organs within your lower abdomen and pelvis. Performing these exercises would allow you to control the muscles, reducing pelvic floor dysfunction thereby allowing a complete bowel movement. You may do it anywhere at any time, be it on the bed at your home or on the chair in your office.
3. Deep Squat Position
Lowering your butt down toward the floor by bending at your hips while keeping your feet wider than your hips would help compress the muscles in your lower abdomen and pelvic region, aiding digestion. It is a light but effective exercise for immediate constipation relief.
4. Forward Lunge
Stepping forward with one of the legs and lowering your hips by bending both the knees at an angle of 90 degrees would help in stretching your gluteal muscles, hips, and lower abdomen. Doing this exercise would stimulate bowel movement and push stool through the intestine.
5. Stomach Exercises
Yoga is beneficial for moving the food quickly and removing gas through the gastrointestinal tract, helping in relieving digestive issues like IBS (Irritable Bowel Syndrome) and constipation. Doing stretches regularly can help you in stimulating your stomach and promote healthy bowel movements.
What is the Best Time to Exercise for Avoiding Constipation
You may exercise in the morning or at night but make sure not to start doing any intense physical activity immediately after a meal.
Contraction of your stomach muscles depends on the amount of blood flowing through the intestinal tract. While an increase in blood flow to your stomach help in digesting the food that you eat, less blood flow causes weaker contractions leading to slow movement of food and resulting in gas, bloating, acidity, and constipation.
Make sure to calm your thoughts and relax your body by breathing deeply, because you should manage stress to lessen constipation. If going to the gym, jogging, or doing yoga is not your thing, you may do some simple bouncing exercise with an exercise ball or a trampoline at your home. No matter what exercise you do, you should also focus on improving your diet habits to prevent constipation.