25/07/2023 / Digestive Disease & Gastroenterology
Know 10 Best Exercises to Improve your digestive health. Also, know the tips to improve digestion naturally at home.
We are all aware that good digestion is the foundation of a healthy body and mind. It is the process through which our bodies digest food, acquire necessary nutrients, and effectively eliminate waste. While we frequently equate diet with digestive health, physical activity can also play an important part in maintaining our digestive tract in top shape. Regular exercise not only energizes the body but also aids in the regulation of bowel motions and supports a healthy digestive tract.
In this article, we'll delve into the ten best exercises for digestion that can significantly improve your gut health. These exercises are not only effective but also easy to incorporate into your daily routine. So, let's explore how a little movement can go a long way in enhancing your digestive health and overall well-being.
Digestion is critical to general health and well-being. It enables our bodies to break down food, absorb nutrients, and eliminate waste more efficiently. While food is important for digestive health, including regular exercise in your daily routine can bring considerable advantages and enhance digestion.
The human body is built to move, and physical activity activates many muscles, including those in the abdomen. In turn, this stimulation promotes peristalsis, the natural wave-like contractions that transport food through our digestive tract. Exercises promote peristalsis, which aids digestion and alleviates common digestive issues such as bloating, gas, and constipation.
Following are the ways in which exercises can positively impact digestion:
Improve blood circulation
Enhance gut motility
Stress reduction
Weight management
Regulation of hormones
Enhanced gut-brain connection
Regular exercise not only stimulates the body but also helps to regulate bowel movements and promotes a healthy digestive system. In this article, we will explore the ten best exercises to improve digestion:
Walking is a low-impact exercise that activates abdominal muscles and increases peristalsis (food passage through the digestive tract). A quick walk after a meal improves digestion by increasing blood flow to the stomach area and can help relieve bloating and gas sensations. This makes walking one of the best exercises for digestion.
Yoga positions that stimulate the digestive organs, such as the seated spinal twist (Ardha Matsyendrasana), are known as twists. These poses promote good digestion by massaging the intestines and increasing blood flow to the digestive tract. Yoga also relieves stress, which can exacerbate digestive issues thus making it another great exercise for good digestion.
Cycling is a good cardiovascular workout that engages the core muscles and encourages digestion. It aids in the reduction of bloating and constipation by increasing intestinal movement and improving overall circulation making it one of the best exercises for digestion. Begin with short rides and progressively increase the duration as your fitness level improves.
Jumping jacks are a simple yet effective exercise that gets your heart pumping and your abdominal muscles engaged. The rhythmic leaping motion stimulates digestion and relieves constipation. This is the reason why jumping jacks is one of the best exercises for digestion. Begin with a few repetitions and progressively increase the intensity and duration.
Pilates exercises, particularly those that focus on the core, help to strengthen abdominal muscles and improve digestion. Pilates moves such as the Pilates hundred, leg circles, and the Pilates roll-up activate the core and stimulate digestive function. Pilates is another exercise good for digestive system.
Swimming is a full-body workout that improves blood flow to all organs, including the digestive system. The mild pressure of the water on the abdomen improves digestion and might relieve constipation symptoms. Swimming also aids in the reduction of stress, which is frequently associated with digestive difficulties. This makes swimming one of the best exercises for digestion.
Jogging or running are one of the best exercises for good digestion. Moderate to high-intensity cardiovascular workouts, such as jogging or running, stimulate the digestive system. These activities promote intestinal regularity and digestion by increasing blood flow to the abdominal region. Begin at a slow and comfortable pace, gradually increasing speed and distance over time.
A core-strengthening exercise that activates the stomach muscles and aids digestion, the plank stance. Planks help to improve posture and support good bowel movements by stimulating the deep core muscles. As a result, plank stance is one the best exercises for digestion.
Tai Chi is a low-impact exercise that combines slow, soft motions with deep breathing. It improves the movement of Qi, or energy, throughout the body, particularly the digestive tract. Tai Chi practice on a regular basis can help to decrease stress, induce relaxation, and enhance overall digestive health, thus making it one of the best exercises for digestion.
Squats increase digestion by engaging various muscular groups, including the abdominals. Squats aid in the maintenance of regular bowel motions by increasing blood flow to the digestive organs. As a result, squats are one of the best exercises for digestion. Begin with bodyweight squats and progressively increase resistance as you become more accustomed to the workout.
Several lifestyle and dietary adjustments can help improve digestion naturally at home. Here are some suggestions to aid digestion:
Consume a well-balanced diet that includes a range of fruits, vegetables, whole grains, lean meats, and healthy fats. This provides your body with important nutrients and fibre which in turn improves digestion.
Drink plenty of water throughout the day to aid good digestion. Water softens stools and keeps them from becoming constipated.
Increase your fibre intake by including whole grains, legumes, fruits, and vegetables in your meals. Fibre bulks up the stool, encourages regular bowel motions, and improves digestion in general.
Practice portion management and avoid overeating. Overeating strains the digestive system, causing discomfort, bloating, and indigestion.
Reduce your intake of processed foods and sugar. Processed foods and sugar can upset the normal balance of gut bacteria and impede digestion. When possible, choose entire, unprocessed meals.
Probiotics are beneficial microorganisms that create healthy gut microbiota and should be included in your diet. To aid digestion, include fermented foods such as yogurt, kefir, sauerkraut, or kimchi in your diet.
Chronic stress can have a harmful impact on digestion. To promote relaxation, use stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in activities that you enjoy.
Physical activity stimulates digestion and promotes bowel regularity. On most days of the week, aim for at least 30 minutes of moderate activity.
Avoid eating late at night. Try to eat your final meal two to three hours before going to bed. Eating too close to bedtime can cause sleep and gastrointestinal problems.
Both alcohol and caffeine can irritate the digestive system. Limit your consumption of alcoholic and caffeinated beverages to support healthy digestion.
Regular exercise can considerably enhance digestion and support a healthy digestive tract. Finding a workout that you enjoy, whether you walk, practise yoga, cycle, or indulge in other forms of physical activity, helps ensure long-term adherence. Remember to start softly and increase the intensity and duration of your workouts gradually. Maintain a balanced diet and control stress levels in addition to exercise to optimise digestive health and general well-being.
Yes, exercise has been shown to improve digestion. Physical activity activates the abdominal muscles, improves blood circulation to the digestive system, increases intestinal motility, and decreases stress, all of which leads to better digestion.
Exercises that engage the abdominal muscles, such as yoga, Pilates, core-strengthening exercises, and cardio activities like walking, swimming, or cycling, are excellent for digestion. These movements stimulate peristalsis, enhance blood flow, and support optimal digestive function.
It is normally advised to wait 1-2 hours after a substantial meal before indulging in strenuous exercise. This gives your body enough time to partially digest the food and keeps you comfortable while exercising. Light activities, such as walking, can be done quickly after a meal.
Yes, exercise can help relieve constipation. Physical activity stimulates gut motility and enhances bowel movements, reducing the likelihood of constipation. Engaging in exercises like walking, yoga twists, or cycling can be particularly beneficial for promoting regular bowel movements.
Engaging in intense or vigorous exercise immediately after a meal may lead to discomfort, indigestion, or cramping. It's best to avoid exercises that involve intense jumping or bending movements right after eating. Instead, opt for lighter activities like walking or gentle stretching.
Intense exercise or activities that involve bending forward excessively may exacerbate symptoms of acid reflux or heartburn in some individuals. If you experience these symptoms, it's advisable to avoid exercises that trigger discomfort and opt for low-impact activities instead.
Exercise stimulates the release of endorphins, also known as "feel-good" hormones, which help reduce stress levels. By reducing stress, exercise indirectly supports improved digestion by alleviating conditions like irritable bowel syndrome (IBS) and minimizing symptoms of digestive distress.
Yes, exercise can influence appetite and food cravings. It helps regulate the release of hormones involved in hunger and satiety, such as ghrelin and peptide YY. Regular exercise can help manage appetite, prevent overeating, and contribute to healthier eating habits, which in turn benefits digestion.
Exercising before a meal can boost metabolism and help prepare your body for digestion. However, intense exercise immediately before eating may decrease appetite. Light to moderate exercise after a meal, like going for a walk, can aid digestion by promoting blood flow to the abdominal area.
Yes, exercise can help reduce bloating. Physical activity stimulates the muscles in the abdomen, aiding in digestion and promoting bowel movements. Engaging in exercises that target the core, such as yoga twists or Pilates, can be particularly effective in alleviating bloating.
Yes, exercise plays a crucial role in weight management and digestive health. Regular physical activity, when combined with a balanced diet, can help maintain a healthy weight and prevent obesity-related digestive issues such as acid reflux, gallbladder problems, and fatty liver disease.
The amount of exercise needed for optimal digestion varies for each individual. Aim for at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous activity, per week, as recommended by health authorities. Additionally, incorporate strength training exercises and activities that engage the abdominal muscles for enhanced digestive benefits.
There is no way to improve your digestion overnight. Though there are some things that you can try to improve your digestion.
Drink plenty of water
Eat smaller and balanced meals
Chew your food thoroughly
Avoid overeating and excessive alcohol intake
To strengthen your stomach for digestion, you should practice the following:
Eat at regular intervals
Manage stress
Include more fibre in your diet
Avoid excessive spicy and fatty foods
Limit carbonated beverages and alcohol
Exercise regularly
The symptoms of slow digestion are - bloating, nausea, vomiting, feeling full quickly after eating, heartburn and abdominal pain or discomfort etc.
No, exercise normally does not slow digestion. In fact, frequent physical activity has been shown to improve digestion. Exercise stimulates bowel movements, which improves gut motility and helps prevent constipation. However, you should avoid exercising immediately after a meal.
Comments ( 0 )
No Comments
Leave a Comment
Related Posts
15 Tips to improve your Digestive Health
Gut health determines your overall health. So it's important to take care of your digestive system.
Best Foods For Gut Health
Your gut is a major part that is linked with your immunity and its health is determined by the gut flora. With the right vegetables, you will have a healthy gut.
How to Improve Digestion Naturally at home: 15 secret tips
Know how to Improve digestion naturally at home? Here are the 15 secret tips for good digestion that can positively impact your gut health.
Health & Wellness Tips
Subscribe to our blog