Constipation is more common in older adults; many factors can contribute to your overall digestive health. Participating in regular physical activity of all types, eating a healthy diet and drinking plenty of water can help prevent and relieve constipation. Aerobic exercise and strength training exercises are two important types of exercises you can do to boost your overall digestive health.
Aerobic Exercise
The National Digestive Diseases Information Clearinghouse reports that 20 to 30 minutes of aerobic exercise each day can improve your digestive system health and relieve constipation symptoms. Popular types of aerobic exercise include brisk walking, running, cycling and swimming. Choosing types of aerobic exercise you enjoy will increase your chances of staying consistent with your exercise routine. Your aerobic exercise should be done at a moderate intensity, or an intensity that increases your heart rate and breathing but still allows you to carry on a conversation.
Strength Training
A muscle-strengthening program is also recommended for overall health in adults. The American College of Sports Medicine recommends strength-training exercises for all adults age 18 and older. Your strength-training routine should include exercises for your major muscle groups at least twice each week. While strength training may not directly affect your digestive health, it can contribute to improved muscle strength, flexibility and balance, particularly as you age. Improving these areas can help you stay healthy enough for aerobic exercise as you get older.
Hydration
In addition to regular exercise, staying hydrated is another component of treating and preventing constipation. It is particularly important to stay hydrated when you exercise, because your body loses fluid when you sweat. Drinking water is recommended; fruit and vegetables juices can also help you stay hydrated. Avoid caffeinated drinks and alcohol if you feel thirsty and aim for at least eight 8-oz. glasses of water each day.
Considerations
You might be suffering from constipation if you have fewer than three bowel movements in one week or if your stool is difficult to pass. Visit your doctor if you experience constipation often and before using any medications. You doctor may also recommend treatments for your specific causes of constipation. Staying physically active, eating a healthy diet that includes fiber and drinking plenty of water are things your doctor may recommend to keep your digestive system working properly.
References
- MayoClinic.com; Aging: What to Expect as You Get Older; Aug. 7, 2010
- National Digestive Diseases Information Clearinghouse; What I Need to Know About Constipation; December 2008
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D. (editor); 2010
- MedlinePlus; Constipation; Aug. 14, 2010
