In this article, we're going to tackle a topic that is not always easy to talk about, but it’s a common issue that many people face: constipation. Not only is diet a natural remedy for constipation, but exercise can be a real game changer when it comes to getting things moving.
When your digestive systems feel sluggish, it can be difficult to get up and keep moving. However, regular exercise, whether it's a brisk walk, yoga, strength training, or swimming can stimulate your intestinal muscles to promote regularity. It’s like a workout for your digestive system!
Consider incorporating the following activities into your weekly schedule. Most importantly, remember to always talk to your provider about a safe exercise plan and start slowly while you gradually build up your activity level.
1. Light Cardio: a brisk walk, biking, or swimming can be just enough to get your heart rate up to stimulate your digestive system but not too much to where it directs blood flow away from your digestive system. Aim for 150 minutes of light cardio per week. This can also include any daily activities that are active such as gardening or household chores.
2. Core Exercises: assist in strengthening your abdominal muscles to help stimulate your digestive tract and push a bowel movement. Consider incorporating core exercises three times per week. These activities can include:
Cat-Cow Exercise
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Start in a kneeling position on a firm surface or mat. With your knees and feet hip-width apart, and toes pointed back towards your body.
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Place your hands on the mat, directly underneath your shoulders and shoulder-width apart, with your hands facing forward.
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Gently stiffen your core muscles to create a straight and neutral spine.
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Upward Cat Phase: while exhaling, gently contract your abdominal muscles to push your spine to the ceiling and allow your head to fall toward your chest keeping your spine in a line. Hold for 10-15 seconds.
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Downward Cow Phase: slowly relax and let your spine fall toward the ground. Increasing the arch in your lower back. Hold for 10-15 seconds before returning to the starting position.
Supine Dead Bug Exercise
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Lie flat on your back. Bend your knees and bring your feet up until they are flat on the floor.
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Have your arms straight out by your side and bend at the elbows so your fists are pointing to the ceiling.
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Pull your belly button into your spine to stabilize your pelvis and spine.
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Then gently bring your left knee up over your hip joint and keep your leg bent at 90 degrees. Then lift your right arm over your head bent at 90 degrees.
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Slowly return to the starting position.
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Repeat with your left arm and right knee.
3. Yoga: activates our parasympathetic nervous system, helps us to rest and relax, and can aid in digestion. The calming poses and deep breathing practices in yoga can help with constipation. Specific yoga poses that might help are:
Supine Spinal Twist
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Lie flat on a mat or on your bed. With both arms out at a T-Position with palms down.
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Bend one leg at the knee
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While keeping both shoulders flat on the ground, gently bring the bent knee over the other leg as far as it will go keeping your shoulders on the ground.
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Hold the pose for a few breaths, then repeat on the other side.
Chair Forward Bend- Uttanasana
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Sit upright in a chair.
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On an exhale, bend forward at the waist. Let your head hang heavy over your legs. You can try to stretch your arms to the ground if able.
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On the inhale, slowly roll back up to the starting position.
Although one single activity may not stimulate your need to go, over time having consistent exercise may help keep your bowels more regular.