Constipation is a common digestive issue that can lead to discomfort and disrupt daily life. While dietary changes play a crucial role in promoting regular bowel movements, incorporating exercises into your routine that target the root cause can also provide relief. Let's explore a range of exercises that will help to stimulate bowel movements and enhance overall gut health.
1. Aerobic Exercises:
Exercises such as walking, jogging, cycling, running, and swimming can effectively enhance your digestive system and significantly improve your day-to-day routine when dealing with the symptoms of constipation. These physical activities stimulate the muscles in your abdomen, encouraging regular bowel movements and enhancing digestion as a whole. A study published in the American Journal of Gastroenterology shows that regular aerobic exercise can help deal with the symptoms associated with constipation. 1
2. Pelvic Floor Exercises:
Kegel exercises have the potential to improve the coordination of muscles responsible for bowel movements. Pelvic floor muscle exercises have effectively helped in reducing the constipation symptoms in women, according to a study published in the International Urogynecology Journal. These exercises can be especially advantageous for individuals struggling with persistent constipation. 2
3. Yoga Poses:
Yoga offers a comprehensive approach to improving digestion through relaxation and exercise. Pavanmuktasana (Air-resisting seal), Paschimottasana (Asita Agree), Malasan (Mal-seal), etc. stimulate the movement of the stomach muscles improving the digestive process. An analysis published in the World Journal of Gastroenterology emphasizes the potential advantages of yoga in the management of gastrointestinal disorders.
malasana Yoga pose
Paschimottanasana yoga pose
Other than regular exercises, there are a few other things to keep in mind when dealing with symptoms of constipation. 3
4. Deep Breathing:
Stress and tension can contribute to constipation. Deep breathing exercises can help relax the body and reduce stress levels. A study in the Journal of Neurogastroenterology and Motility suggests that deep breathing can positively influence gut function and alleviate constipation symptoms. 4
5. Hydration:
Staying adequately hydrated is crucial for softening stool and promoting regular bowel movements. A study in the European Journal of Clinical Nutrition emphasizes the role of increased water intake in preventing constipation. Make it a habit to drink plenty of water throughout the day. 5
6. Fibre-Rich Diet:
Not only exercising but also maintaining a diet rich in fibre is essential for preventing and relieving constipation. Fibre adds bulk to stool, making it easier to pass through the digestive tract. The American Journal of Gastroenterology emphasizes the importance of dietary fibre in promoting regular bowel movements. 6
By including these exercises in your daily routine along with a healthy and nutritious diet and lifestyle, you can enhance your gut health and find relief from constipation. It is crucial to acknowledge that results may vary for every individual, and seeking guidance from a healthcare expert is recommended, particularly for chronic or severe constipation. By actively prioritising your digestive well-being, you can improve your overall quality of life and experience greater comfort on a daily basis.
You can also make use of Ayurvedic laxative like “Softovac Sugar Free” for proper functioning of the digestive system. Consume 1-2 spoons of “Softovac Sugar Free” followed by a glass of lukewarm water before bedtime.
Powered with 100% natural actives, Softovac Sugar Free is a safe, non-habit-forming bowel regulator ideal for diabetics and calorie conscious. Softovac Sugar Free is also non-abrasive thus gentle on the stomach.
References:
- https://journals.lww.com/ajg/fulltext/2018/10001/the_impact_of_physiologic_exercise_on_colonic.1907.aspx
- https://www.medicalnewstoday.com/articles/pelvic-floor-exercises-for-constipation
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3447542/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5768893/
- https://www.webmd.com/digestive-disorders/water-a-fluid-way-to-manage-constipation
- https://journals.lww.com/ajg/fulltext/2017/10001/american_college_of_gastroenterology_monograph_on.1447.aspx
Softovac is an Ayurvedic Bowel regulator. It contains 7 powerful herbal ingredients such as Isabgol, Sonamukhi, Amaltas, Harad, Mulethi, Gulab dal and Saunf which provides effective relief from constipation and regulates bowel habits in constipation.