Constipation is the uncomfortable condition that arises when your digestive system has a difficult time passing stool. A lack of exercise can be a cause of constipation. For instance, you can experience constipation after an illness or an injury prevents you from your regular exercise routine. Most cases of constipation can be treated by combining an exercise regimen with a healthful eating plan.
Research
Researchers at the University of Birmingham in the United Kingdom did a study in which they asked 28 people who suffered from irritable bowel syndrome to perform 30 minutes of moderate exercise five days per week for 12 weeks. At the end of the study, the 28 people who exercised regularly had increased relief from constipation than a control group of 28 people who did not exercise during the 12-week period.
How Much Exercise Do You Need
The National Digestive Diseases Information Clearinghouse recommends that you get 20 to 30 minutes of exercise daily to combat digestive issues, including constipation. MayoClinic.com suggests aiming for 150 minutes of exercise per week, dividing that up between days in whatever way works for your schedule. It's critical to get moving to help your digestive system function properly.
Types of Beneficial Exercises
Your exercise routine doesn't have to be vigorous to help your constipation woes. You can perform moderate cardiovascular exercise that is enjoyable such as swimming, bicycle riding or walking to get your bowels moving properly.
Yoga Poses to Ease Constipation
Practicing yoga can reduce constipation-causing stress and help improve your bowel function. Try a yoga twist to relieve your constipation. Begin by sitting, then shift your weight onto your right buttock and bend your legs, bringing them to your left so they're next to your body. Inhale and lift your torso up straight, then exhale and twist your torso to your right, keeping your left buttock on the floor. Place your left hand on your right knee and your right hand on the floor behind you to gently move yourself into a deep twist. Hold the position for between 30 seconds and one minute, breathing and moving deeper into the twist as you are able. Relax, then move your legs to the other side of your body and repeat the twist in the other direction.
References
- National Digestive Diseases Information Clearinghouse: What I Need to Know About Constipation
- MayoClinic.com: Constipation -- Prevention
- Reuters; Exercise May Help People With Irritable Bowel; September 2008
- Help for IBS: Constipation and Irritable Bowel Syndrome (IBS)
- Yoga Journal: Bharadvaja's Twist
