Table of ContentsView AllTable of ContentsHow It WorksExercisesWhen to ExerciseWhen to See a Provider
Table of ContentsView All
View All
Table of Contents
How It Works
Exercises
When to Exercise
When to See a Provider
If you are constipated, routinely exercising can help you have regular bowel movements.Constipationis a condition in which bowel movements are less frequent, and stools are hard, dry, and difficult to pass. It is a common condition that most people experience from time to time. If you notice you have fewer than three bowel movements a week, you are likely constipated.
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How Does Exercise Relieve Constipation?
Medication and lifestyle changes are effective therapies formanaging constipation. However, to get the bowels moving, physical activity is essential. Exercise is an effective and natural way to relieve constipation.
Exercise is also anatural stress reducer, and stress has been found to trigger constipation.
3 Best Exercises for Constipation
1. Walking
Aim to walk for at least 20 to 30 minutes daily, more if possible. A brisk walk may help to raise your metabolic rate and increase movement in the lower part of the digestive tract, according to a 2019 review of studies on exercise and constipation.
Researchers found exercise allowed for significant symptom improvement in study participants with constipation who walked daily. However, more studies are needed on the effect of exercise on constipation.
2. Aerobic Exercise
Aerobic exercisecan help prevent constipation. Examples of aerobic exercise include walking, running, jogging, cycling, swimming, rowing, ballroom dancing, hiking, or using an elliptical trainer. These exercises can be done at a range of intensities.
Research shows that regular aerobic exercise has beneficial effects on constipation symptoms and quality of life for people withchronic constipation.Some experts recommend including aerobic exercise as a way to manage chronic constipation in people with sedentary lifestyles. Participating in aerobic exercise for 40 minutes daily may improve symptoms.
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity activity per week.Additional activities like gardening and household chores can help you stay active and improve your digestive and overall health.
What Is Chronic Constipation?Chronic constipation refers to recurring bouts of constipation that occur for three or more months.A healthcare provider can diagnose chronic constipation if you have a reduced frequency of healthy bowel movements and a significant need to strain during bowel movements over an extended time period.
What Is Chronic Constipation?
Chronic constipation refers to recurring bouts of constipation that occur for three or more months.A healthcare provider can diagnose chronic constipation if you have a reduced frequency of healthy bowel movements and a significant need to strain during bowel movements over an extended time period.
3. Yoga
Yogaand other mind-body practicescan help manage constipationand reduce stress and anxiety. Certain yoga poses, especially those that involve twisting and placing pressure on the abdomen, can engage the core muscles and encourage the bowels to move.
What Are Core Muscles?Your core muscles are essential for movement, stability, and balance.The abdominal muscles and back muscles make up the core muscles. They protect the spine and keep the body balanced.
What Are Core Muscles?
Your core muscles are essential for movement, stability, and balance.The abdominal muscles and back muscles make up the core muscles. They protect the spine and keep the body balanced.
In a 2015 study, researchers found that yoga eased the symptoms ofirritable bowel syndrome(IBS), which causes abdominal pain and discomfort, as well as changes to bowel movements.Some types of IBS are associated with chronic constipation. It may also cause other symptoms like abdominal pain, bloating, gas, and diarrhea.
Researchers in the study suggest that yoga could be a commonsensical way to manage primary and secondary symptoms of IBS. Secondary symptoms include comorbidities likedepression,anxiety,fatigue, andheadaches.
Other mind-body practices that may alsohelp you manage constipationinclude tai chi and Pilates. Tai chi combines deep breathing with gentle movement. Pilates is a type of strength training that especially strengthens the core muscles. You can sign up for a yoga, Pilates, or tai chi class at a local recreation center or follow an online video in the privacy of your home.
When Is the Best Time to Exercise If You’re Constipated?
Consider waiting at least an hour after eating before exercising. This is especially important if you have eaten a heavy meal. It takes from two to four hours for food to move from the stomach to the small intestine.
You do not necessarily have to wait for food to fully digest before exercising. However, you will want to give food time to settle in the stomach to avoid an upset stomach. If you exercise too quickly after eating, you may experience nausea, abdominal discomfort, bloating, gas, and constipation.
If you are already constipated, you may consider delaying exercise until later in the morning. That way, you can exercise more comfortably after you have gotten your body moving and eaten a small meal.
When to Contact a Healthcare Provider
Abowel blockageis a partial or complete blockage of the small or large intestine (the bowels).It can lead to constipation and may require emergency medical treatment, but this is rare.
How to Loosen a (Partial) Bowel Blockage At Home
Summary
Constipation means bowel movements are less frequent or hard, dry, and difficult to pass. Exercise can naturally and effectively relieve constipation. Exercise helps because it aids with digestion and keeps the bowels moving. Exercises that help manage constipation include aerobic exercise, walking, and mind-body practices.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Yale Medicine.Constipation, flatulence, burping, and more: Is something wrong?
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National Institute on Aging.Concerned about constipation?
Johns Hopkins Medicine.Understanding an intestinal obstruction.
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