Cycling is a form of exercise and is therefore a good way to fight constipation --- rather than a cause of this digestive problem. Constipation means you move your bowels fewer than three times weekly, although your normal number of bowel movements can vary widely within that range. Regular physical activity, combined with other preventative measures, helps you avoid this uncomfortable problem.
Causes
Lack of exercise is one of the biggest contributors to constipation, according to the National Digestive Diseases Information Clearinghouse, as is eating too little fiber each day. Physical activity like cycling stimulates digestion, which fights constipation, rather than causing you to have difficult bowel movements. Stool stays in the rectum when you get constipated; its form is small, hard and dry rather than large, moist and soft but solid. Fiber contributes moisture and bulk; both exercise and dietary roughage keep the food moving along steadily.
Treatment
Increasing how much you exercise and the amount of fiber in your diet often treats constipation effectively. You get both soluble and insoluble fiber if you eat a variety of beans, whole grains, vegetables and fruits. The soluble fiber blends with water into a moist jelly, while the insoluble roughage maintains its form; both keep food moving and firm up stool, keep it moist and help you pass it more easily during bowel movements. Cycling and other exercise supports this movement. MayoClinic.com advises that you should exercise at least 150 minutes per week for constipation prevention.
Factors
Dehydration plays a causal role in constipation, and cycling and other vigorous exercise can dehydrate you through excessive sweating. You risk worsening your constipation if you cycle without drinking enough water to support your digestive process. Drink plenty of water before taking your bike for a ride; bring water with you to replenish lost fluids. Continue to drink when your exercise is done. The liquid works with fiber in your intestines to build moist stool from digested food and to move it properly into the rectum.
Considerations
Constipation from lack of exercise is particularly common in elderly people. Senior citizens benefit from regular physical activity like cycling in a variety of ways, including better digestion, improved mobility, balance and flexibility, better sleep and maintenance of healthy weight. The Helpguide website recommends cycling, walking, swimming and dancing for aerobic exercise in older people, supplemented by strength training and exercises that improve balance and flexibility. Cycling helps with balance, as well as providing a cardio workout.
Warning
Constipation cannot always be treated successfully on your own with exercise and fiber. Stores sell over-the-counter laxatives, but these may help you temporarily and cause more problems later, including dependence. Consult your doctor before trying laxatives. Physicians can prescribe helpful medications, manually remove impacted stool or even perform surgery in serious chronic constipation cases. Discuss constipation and your diet and exercise habits with your doctor, who can give you professional treatment and prevention advice specific to your situation.
