Did you know that staying active can also aid in the treatment of constipation? Adopting a healthy lifestyle and drinking lots of water are essential for preventing constipation, but did you also know that staying active can be beneficial? In addition to helping you maintain fitness, strength, and independence, physical activity keeps you regular. According to WebMD, insufficient physical activity is one of the primary causes of constipation. Working out promotes bowel movements by reducing the length of time that food spends in the big intestine.
Katie Kollath, ACE Certified Personal Trainer and co-founder of Barpath Fitness, was consulted to determine the most efficient workouts for alleviating constipation and boosting digestion. Below, Kollath describes the six best exercises for facilitating bowel movements. Add the following exercises to your program immediately, and for more, see 16 Foods To Help You Defecate Immediately.
Massaging your Abdomen
Knowing how to perform an abdominal self-massage is an excellent skill to possess, especially if you frequently get constipation. "Massaging the abdomen can stimulate the digestive system's muscles and promote bowel movements," explains Kollath.
Start by lying flat on your back. You may perform this on your bed, carpet, or yoga mat. Place both hands on the lower abdominals, just above the pubic bone. Move your hands in a clockwise circular motion to massage your tummy in this area. Continue this self-massage for several minutes, paying special attention to any areas of discomfort or tension. Feel free to bring both knees to your chest and rock back and forth softly to relax your abdominal muscles.
Deep Inhalation
Do not underestimate the effectiveness of deep breathing exercises for relieving constipation; they are very beneficial. According to Kollath, exercising deep breathing helps stimulate the muscles in your digestive system, hence promoting waste elimination.
Perform your breathing and bracing exercises while lying down or sitting in a comfortable position. Place both hands on your abdomen. "Take a deep inhale through your nose, filling your lungs with air and feeling your stomach expand. After holding your breath for a few seconds, exhale slowly through your mouth. Repeat many repetitions while taking slow, deep breaths."
Wind-Relieving Pose
In addition to aiding in bowel motions, certain yoga poses can also be used to stretch the abdomen. Particularly, wind-relieving position is a helpful exercise. To prepare, you will lie on your back and bring both knees to your chest. Kollath asks you to hold onto your knees while softly rocking your body back and forth.
Squats
According to Kollath, squatting is likely one of the most effective methods for relieving constipation. "Sitting in a deep squat facilitates elimination during a person's time in the bathroom. However, regularly exercising squats will also be beneficial."
To complete squats, you will slightly hinge your hips back and sink to the floor as far as possible. If necessary, you can grasp something to maintain your equilibrium.
Supine Twist
"Another excellent yoga pose for relieving constipation is the seated twist," notes Kollath. "To accomplish this, sit with your legs extended in front of you on the floor. Bend your right knee and position your right foot outside of your left knee on the floor. Place your left elbow on the outside of your right knee by twisting your torso to the right. Repeat on the other side after holding for a few breaths."
Low-Intensity Cardiovascular Exercise
Last but not least, low-intensity cardio is one of the finest activities for facilitating bowel movements. According to Kollath, this sort of exercise will increase blood flow and stimulate the digestive muscles. Choose your preferred mode of transportation, be it cycling, jogging, walking, or hiking. Kollath recommends beginning with low to moderate activity for 20 minutes per day, and "hopefully you will notice improved bowel movements."