Constipation is a common intestinal disease that affects millions of individuals throughout the world. It is distinguished by irregular bowel motions, difficulties passing faeces, and the sensation of incomplete evacuation. While several treatments are available for chronic constipation, exercise is a simple and effective way to improve bowel function and alleviate symptoms.
Here we have listed some of the primary benefits of exercise for managing chronic constipation and provide tips for incorporating physical activity into your routine.
What is Chronic Constipation?
Constipation is described as having less than three bowel motions per week and having trouble passing faeces. Chronic constipation can cause discomfort, bloating, and a feeling of incomplete evacuation. It can also lead to more serious digestive problems if left untreated.
The Role of Exercise in Managing Chronic Constipation
Exercise has been shown to be an effective treatment for chronic constipation by increasing physical activity and promoting healthy bowel function. Physical activity can stimulate the muscles in the intestines, which can help move waste through the digestive system more efficiently.
In addition to that, exercise can also promote regularity by reducing stress and anxiety, which can contribute to chronic constipation.
Types of Exercise for Managing Chronic Constipation
There are several types of exercise that can help manage chronic constipation, including:
- Aerobic Exercise
Aerobic exercises, such as walking, jogging, cycling, or swimming, can help increase physical activity and promote healthy bowel function. Aerobic exercise can stimulate the muscles in the intestines, which can help move waste through the digestive system more efficiently and provide constipation relief.
Yoga is a gentle form of exercise that can help improve bowel function and alleviate symptoms of chronic constipation. Certain yoga poses, such as the forward bend and twist, can help stimulate the muscles in the intestines and promote regularity.
- Strength Training
Strength training, such as weightlifting or resistance band exercises, can help increase muscle tone and improve bowel function.
Stretching, such as stretching after a workout or before bed, can help relax the muscles in the intestines and promote regularity.
Tips for Incorporating Exercise into Your Routine
- Start with small, manageable goals:
If you have just started to exercise, start with small, manageable goals, such as a 10-minute walk after dinner. Gradually increase the duration and intensity of your physical activity as you become more comfortable.
- Find an activity you enjoy
The key to success with exercise is to find an activity that you enjoy and look forward to. This can help keep you motivated and on track and get rid of constipation without having to rely on any constipation medicine.
- Make exercise a priority
To make the most of the benefits of exercise for managing chronic constipation, make physical activity a priority in your daily routine.
- Exercise with a friend or join a group
Exercising with a friend or joining a group can help keep you accountable and motivated.
- Listen to your body
You must also listen to your body and avoid pushing yourself too hard. If you experience pain or discomfort while exercising, slow down or stop and speak with your doctor.
In conclusion, exercise is a simple and effective way to improve bowel function and alleviate symptoms of chronic constipation. By incorporating physical activity into your routine, you can promote healthy bowel function, reduce stress and anxiety, and enjoy improved digestive health.