Constipation and digestive gas are uncomfortable, frustrating problems. Sometimes these issues happen together, and sometimes they occur separately. Difficult bowel movements and excess gas are often preventable with simple lifestyle changes. Adding physical activity to your daily routine is one such method. Your digestive system and other body systems will benefit from as little as half an hour of exercise each day.
Definition
Constipation and gas are both digestive system problems that can exist separately or together. Constipation occurs when a person has a bowel movement less than three times per week. The condition usually involves dry, solid feces that are difficult to pass without straining. Lack of exercise is a common contributing factor to constipation. This condition also puts you at higher risk for gas because waste products from digested food stay in your colon longer, according to Mayo Clinic. This time lapse gives the waste more time to ferment and produce excess gas as a result.
Exercise and Digestion
Regular exercise, especially when combined with a high-fiber diet and plenty of liquids, fights constipation and gas by promoting healthy digestion. The National Digestive Diseases Information Clearinghouse recommends a minimum of 20 to 30 minutes of physical activity every day. Any exercise helps keep your bowels moving regularly, as long as it involves physical exertion. Options include jogging, biking, walking, aerobics or even doing vigorous housework. Light exercise right after eating fights gas, whether or not you are constipated, according to Mayo Clinic. Take a short walk after you finish your meal as a preventative.
Other Benefits
Daily exercise has many benefits besides its effects on constipation and gas. Physical activity is a crucial part of any weight loss program, and it lowers your blood pressure and bad cholesterol level while raising your good cholesterol. Exercise helps prevent a number of health problems like stroke, type 2 diabetes, arthritis and even cancer. You build up your endurance and strength if you exercise faithfully every day, which makes it easier to continue, and possibly expand, your physical activity routine.
Considerations
Digestive problems like constipation and gas are particularly common in senior citizens who do not exercise enough due to physical limitations. The conditions are more likely to develop if they eat a poor diet that is low in fiber and do not drink enough water. Older people with constipation and gas should work appropriate physical activity into their routines, even if it just means going for a daily walk or doing light yard work or anything else that gets the body moving. Couple this exercise with at least eight glasses of water, spread throughout the day, and add a fiber supplement if you have difficulty eating enough roughage in meals.
References
- National Digestive Diseases Information Clearinghouse; What I Need to Know About Constipation; December 2008
- FamilyDoctor.org; Constipation; July 2010
- MayoClinic.com; Exercise, 7 Benefits of Regular Physical Activity; July 2011
- Better Health Channe; Constipation; June 2011
- MayoClinic.com; Bloating, Belching and Intestinal Gas: How to Avoid Them; April 2011
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