The stress of daily living and a hectic schedule that prevents you from regular workouts often trigger constipation. People who suffer constipation are unable to have normal bowel movements and sometimes experience severe discomfort when attempting to use the restroom. While the condition is embarrassing, most cases of constipation remedy with lifestyle changes that include a healthy dose of aerobic exercise --- including bike rides or jogging.
Common Constipation
Most people experience constipation at some point in life. The condition occurs for a variety of reasons, including failure to drink enough fluids like water or to exercise on a regular basis. Poor eating also elevates your risk for constipation, as well as stress and anxiety or attempting to delay bowel movements when you feel the urge to visit the bathroom. In general, you have constipation if you pass less than three stools weekly or are simply passing stools less often than you usually do; if you suffer hard stools; or you need to strain in order to complete a bowel movement. Constipation left untreated may lead to hemorrhoids or fecal impaction that can require a visit to the doctor.
Increased Movement
At-home treatment for constipation typically includes physical activity that encourages movement in your intestines. Aerobic exercise methods are ideal, since the workouts require your body to move quickly for extended time periods. Popular aerobic workouts feature swimming or riding a bicycle, as well as walking that can be performed easily in a variety of locations and offers the highest level of convenience.Sports like basketball, volleyball, tennis and racquetball are also aerobic and burn large amounts of calories.
Exercise & Your Body
Aerobic workouts typically benefit constipation when performed each week for a combined 150 minutes, although your doctor's input is essential when planning a regimen --- especially if you have a heart concern or have never been active. Beginners often aim for 30 minutes of exercise on most days, but consider two 15-minute daily workouts until your endurance improves. Aerobic exercise that enhances your bowel movements also promotes better heart health, a stronger immune system and a decreased likelihood for diabetes and obesity.
Nutrition Considerations
Healthy changes to your diet represent an ideal complement to your increased exercise and also work to treat constipation. Aim for more fiber --- in the form of vegetables, whole grains and fresh fruit --- and cook with olive oil when possible. Sugary sweets, regular cheese and processed foods elevate your risk for constipation. Excessive laxative use can also worsen your symptoms and trigger bowel damage.
References
- MayoClinic.com; Top 10 Reasons to Get Physical; February 2011
- MayoClinic.com: Constipation; Jan. 14, 2011
- KidsHealth.org: Constipation; March 2008
- The Merck Manuals Online Medical Library; Constipation; October 2007
- President's Council on Physical Fitness and Sports: Exercise and Weight Control
- FamilyDoctor.org: Constipation
