Constipation is a miserable condition that prevents you from having regular bowel movements. You may strain unproductively for long periods, which raises your risk of developing hemorrhoids. Constipation often is preventable through a variety of lifestyle activities, like eating plenty of fiber and exercising regularly. Just about any physical activity helps keep your bowels moving properly.
Definition
If you have constipation, your bowels don't move frequently enough. The normal number of bowel movements varies for each person, but the National Digestive Diseases Information Clearinghouse advises that you should pass feces at least three times per week. You should not have to strain or try to force the process, and your stool should be solid but soft. People with constipation often try to use the toilet without success or have painful bowel movements that product small, hard bits of feces. Daily exercise like jogging prevents this problem, as does eating fiber. Jog or do some other physical activity for at least 20 minutes as a preventive measure.
Jogging
Jogging is a simple form of exercise that involves running at an easy pace, and you can do it outdoors on nice days or on an indoor track during inclement weather, which makes it an easy exercise. You need no special equipment to jog, other than comfortable workout clothes and shoes. Jog for 20 to 30 minutes per day for constipation prevention, or alternate jogging with other activities you enjoy so you do not lose interest in your exercise program.
Combined Treatments
Jogging and walking are especially good activities for preventing constipation, according to Dr. Frank Jackson of Jackson Siegelbaum Gastroenterology, but you must combine them with other lifestyle modifications for full effectiveness, like eating extra fiber and drinking plenty of water. Water is important in tandem with dietary fiber to help food get through your intestines properly and develop into easy-to-pass stool. Water is also critical for hydration when you jog, since the exercise makes you perspire more. Drink water before you go jogging, and bring bottled water or a sports beverage with you to replace fluids as you sweat.
Warning
Constipation is usually a short-term problem that does not cause permanent harm. If the problem persists despite jogging regularly and other lifestyle changes, see your doctor. Chronic constipation is sometimes a sign of a more serious underlying condition, Jackson warns. You should also speak to your physician before starting a jogging program if you have any physical limitations that could cause a problem, like heart or respiratory conditions.
References
- National Digestive Diseases Information Clearinghouse; What I Need to Know About Constipation; December 2008
- Jackson Siegelbaum Gastroenterology: Constipation
- MayoClinic.com; Water, How Much Should You Drink Every Day?; April 2010
- National Digestive Diseases Information Clearinghouse; Hemorrhoids; November 2010
- Harvard School of Public Health: The Nutrition Source, Fiber
- Jogging101.com: History of Jogging
