Constipation is a very common digestive tract disease and this is also a nightmare for many people. When constipated, defecation becomes more difficult than ever, there are people who sit for hours and still cannot pass stool. There are different ways to improve constipation. Regular exercise can significantly reduce symptoms of irritable bowel syndrome, including constipation.
Jogging
Jogging stimulates bowel movements during or after a run which improves healthy blood flow to the intestines, for better digestion. The body will direct blood away from the digestive system and toward the working muscles, helping to relieve constipation.
The nature of the effect of running is to compress the intestines, which can stimulate contractions, easier to pass. Movement also secretes specific hormones and enzymes in the gastrointestinal tract that can further increase regularity of peristalsis.
You should start with short, low-intensity jogs and gradually increase the duration and intensity of your runs based on how both your muscles and gut feel. During exercise, you need to stay hydrated to avoid dehydration, which also relieves constipation.
Light cardio
Light cardio (exercises such as running on a treadmill, jumping rope, walking, cycling, etc.) can promote regular bowel movements. You can walk and cycle as a way to get your heart rate up and stimulate the digestive tract without causing a dramatic change in blood flow from the intestines.
You should do 150 minutes of light aerobic activity each week. In addition, activities such as gardening, commuting, and housework are all beneficial for gastrointestinal health.
Abdominal exercises
The strength and function of the muscles, including the abs and obliques (the muscles that line the sides of the abdominal wall) play an important role in gastrointestinal motility. Their contractions increase pressure throughout the abdominal cavity pushing everything through the intestines and out. The stronger these muscles, the more rhythmic and regular the contractions are, promoting digestion.
Yoga
Yoga is a very effective exercise for constipation because it affects blood flow to the intestines. The calming movements, breathing exercises in yoga can strongly affect and activate the parasympathetic nervous system. By reducing activation of the combative nervous system and instead focusing on the parasympathetic nervous system of rest and relaxation, yoga helps with better digestion. Yoga poses are beneficial for people with irritable bowel syndrome, as gastrointestinal conditions are strongly linked to stress, anxiety, and depression. Some yoga poses that can help relieve constipation include lying on your back, cobra...
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