Regular bowel movements are essential, not just to keep you feeling good, but for your health in general. Occasional constipation is uncomfortable, painful, and unhealthy. If you’re like millions of others and struggle with occasional constipation, you’ve come to the right place. This article will discuss how and why exercise is beneficial for occasional irregularity. We’ll also look at a few of the best exercises and workouts you can use to stay regular.
Why is exercise good for occasional constipation?
While the overall process of how exercise affects your bowel movements is somewhat complicated, here’s how it works.
- Exercise speeds up your digestive system and helps food flow quickly through your large intestine.
- This makes it so less water is removed from your stool, which keeps it moist instead of hard and dry, making it easier to pass stool.
- Exercise also increases your heart rate, blood flow, and respiration, which makes it easier for your intestines to contract. This is crucial when you’re passing stool.
In general, exercise keeps your digestive system flowing and operating smoothly. It affects your brain, large and small intestines, heart, and stomach and encourages them to promote bowel movements.
Four exercises to help with occasional constipation
Now that you know why exercise is beneficial for occasional constipation, let’s look at some specific activities to try.
Cardio
Cardio is one of the best ways to get your digestive system moving and grooving. Cardio doesn’t mean running a marathon every time you struggle with occasional constipation. Instead, 25 to 30 minutes of walking, running, swimming, or other forms of cardio is usually enough to keep you regular. In general, however, getting the heart rate higher and the blood flowing faster will increase your ability to stay regular. As such, walking may only sometimes do the trick.
Yoga
Yoga and stretching are probably the last things you’ll feel like doing if you’re constipated, but it’s actually one of the best things you can do. Yoga relaxes the mind, stretches the body, increases blood flow and heart rate, and gets the bowels moving. Certain yoga exercises will even massage your digestive tract and increase the likelihood of passing stool. Here are some of the best yoga exercises for occasional constipation.
Seated Twist- Wind-Relieving Pose
- Supine Twist
- Bow Pose
- Cat to Cow
- Cobra
Deep breathing is also a big part of yoga and another great way to relieve occasional constipation.
Resistance Training
In addition to cardio, resistance training is also a great way to get the bowels moving. Resistance training includes lifting weights, deep squats, pushups, reverse lunges, and more. Each exercise will elevate the heart rate, increase blood flow, and help food get through your system faster.
Pelvic Floor Exercise
Pelvic floor exercises are the last, and perhaps best, type of exercise you can do for occasional constipation. The group of muscles near the bottom of the pelvis, including your bowels and bladder, are collectively known as the pelvic floor. By performing exercises that specifically work these muscles, your bowels and bladder will be stronger and healthier. This will help with both bowel movements and urinary incontinence if they’re a struggle for you.
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Constipation is the problem nobody wants to talk about, yet it affects almost everyone at one time or another. For some it is a byproduct of certain health issues. For many others, constipation is an inconvenient, periodic concern that has simply become too uncomfortable to ignore. Traditionally, people deal with occasional constipation by taking fiber or laxatives. But there is another option growing in popularity —helping to prevent constipation with a natural mineral supplement called H2Go.*
Harsh laxatives or fiber are not the best answer
Many laxatives work by artificially stimulating or irritating your colon into a flurry of activity. If they work too well, the result can be diarrhea, bloating, flatulence, cramps, which is not only uncomfortable but embarrassing. These laxatives can start you on a yo-yo cycle of alternating constipation and diarrhea. And the more often you use them, the more likely your colon will lose its natural responsiveness and become laxative dependent.
Taking fiber may seem like a better idea, but it is not always easy on your system. Fiber works by absorbing water and increasing bulk in the colon. That is why you should drink lots of water when taking fiber. For some people that is just not feasible. And you may find that all that fiber leaves you feeling bloated or uncomfortably full. Moreover, fiber takes time to work, a critical consideration when you are constipated, and many fiber products don’t taste good.
The secret is….water
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Unlike harsh laxatives, H2Go does not artificially stimulate or irritate your colon. It doesn’t add uncomfortable bulk like fiber. Instead it gently harnesses nature’s most effective stool softener, water, to help keep your system on a regular schedule while continually and thoroughly cleansing your colon.*
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Discontinue use if stomach pain or diarrhea occurs.
See a physician first if you are pregnant, breast feeding, have kidney problems or before administering to children.
Store in a cool, dry place. Keep out of reach of children.
Do not use if bottle seal is broken or missing.
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